Monday – 12/13/2017 – TTT

Had to do both sessions together, with a rest between. Running on fumes from travel.AM

5 min bike easy pace

+

4 sets

90 sec bike @ 350 watts

30 sec slow spin, <150

4 sets

60 sec bike @ 450 watts

60 sec slow spin, <150

+

4 sets

30 sec bike @ 550 watts

90 sec slow spin, <150

+

5 min bike easy pace

350 watts was the toughest pace to keep, 550 plus was the easiest. 
PM

Foam roll lats 

+

DB skill exposure

EMOM for 20min 

Min 1 – 10 1-arm alternating DB squat snatches @ 50lbs

Min 2 – 5 2-arm DB squat cleans with touch to floor + 5 2-arm hang squat cleans @ 50/hand

Min 3 – 5 2-arm DB Burpee to box step over @ 24in @ 50/hand

Min 4 – 5 steps/arm 1-arm DB OH Walking Lunges @ 50/hand

Min 5 – 10 steps 2-arm DB OH Walking Lunges @ 50/hand

This was shitty for me today.

Easiest was the DB snatch, squat cleans got my heart rate cranking the highest, the step overs were almost a disaster at time, as I came close to not getting my lead toe up high enough on several reps. 2-arm walking lunge was super tough doable.
+

For time

30 cal row

100 DU

30 cal row

60 shoulder to overhead @ 135

30 cal row

100 DU

30 cal row

16:27

As I thought and planned out this workout, I thought the fewest rest, on the shoulder to overhead would be the key. So I cruised into the first half not pushing the tempo too hard so I could get to the barbell and start cranking out reps. Reps were 12-24-31-??-??-48-57-60

As soon as I got to 48 I wanted to go all the way, not the best choice but I wanted to do it, was jerking all reps at this point trying to speed up cycle time, got to rep 57, and then I missed rep 58. Considered quickly grabbing barbell again to do singles to finish so I wouldn’t wasted anymore time resting. 

Overall, aerobic work was solid and everything else was just a grind. Life will be back to normal now. No more traveling, eating only the food I will be cooking and getting back to a regular sleep schedule. 

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