2/16/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (make a specific game plan)
+
"Jackie"
1000m Row
50 Thrusters 45#
30 Pull-Ups
*goal is sub 6:45*
6:33
(1 minute 58 second pr)
Row:4:00, thrusters ub fast, pull-ups aimed for ub but did 24, 6. Next time I would row faster, row was too comfortable)
+
10 minute cooldown on bike. Done.
10 minute breathing work. Done.

PM
A. 30 minute Snatch Positional Work. Done.
B. Barbell Cycing
EMOM x 8
minute 1 - 10 TNG C&J 65#
minute 2 - 8 TNG C&J 85#
minute 3 - 6 TNG C&J 105#
minute 4 - 4 TNG C&J 125#
minute 5 - 4 TNG C&J 125#
minute 6 - 6 TNG C&J 105#
minute 7 - 8 TNG C&J 85#
minute 8 - 10 TNG C&J 65#
Done. This was fun !!
+
6 sets (increasing intensity every 2 sets)
300m Ski Erg
rest 1:30
1:18, 1:17, 1:15, 1:14, 1:11, 1:09