Nov. 6th

Week 5 / Day 2

12mins @80%:
3 Wall Walks
40m Farmer Carry Heavy @80#/hand
10 Slam Balls @50#'s
Scores: 5Rds + 3 reps
+
4 sets:
40sec Airdyne very hard
rest 2m30s-5mins
1. 29 cals
2. 28 cals
3. 27 cals
4. 27 cals
5. 31 cals

Dec. 1st

Phase 1 / Cycle 4 / Day 6

Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 7 sets, rest 1min
Completed
+
60mins @moderate effort:
500m Row- sub 2min avg/500m
3 Wall Walks
9 Burpees onto 20" Box
15 KBS- 16kgs
1mile Airdyne- >19mph
Score: 8 Rds + 90m

Notes:

- accidentally did Above Knee Hang Squat Snatch. My Shoulders are always tight in this technical work because of yesterdays workout.
- Steady throughout the 60mins, no drink breaks

Nov. 22nd

Phase 1 / Cycle 3 / Day 6

Muscle Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 8 sets, rest 1min
Completed
+
50mins @moderate effort:
250m Row
3 Wall Walks
0.5 miles Airdyne
3 Ring Muscle-ups
30 Alt. Step-ups onto 24" Box
3 C+J @95#'s
Score: 9 Rds

Notes:

- Felt tight in the shoulders in the OH position.
- Felt good throughout the 50mins, didn't stop once for the whole 50mins.
- MU's were UB and done with no false grip