2 rounds, continuous effort
Ski 250m @ steady effort (around 1:52-1:55/500m)
8 PC/PJ @ 115lbs
3:21 – tng the first round but did a mix in the 2nd round.
+ (rest to recovery)
2 rounds, continuous effort
Row 250m @ steady effort (around 1:42-1:45/500m)
8 thrusters @ 115lbs
2:58- felt pretty good with the thrusters, but didn’t pull the bar down on all reps only a few
+ (rest to recovery)
2 rounds, continuous effort
Echo 15 cals @ steady effort (350-375watts)
8 power snatches @ 115lbs
3:11 – all singles here – i did have a hard time on the first set to drop the wattage down to 375, but was right in that zone on the 2nd round
+
RMU str wk 1
2-position jumping muscle ups x10, rest as needed
*notice that the shoulders are still the highest point- then the hips (which are open!)
* https://youtu.be/KXXY82eZU98?list=UUCDN1sR31E6uSu6TJvaTijQ
done
B1. 10-15 sec. ribcage hold x4, rest as needed
*palms face out (the same position we want at the top of the pull)
* https://youtu.be/ofRofi3FROI?list=UUCDN1sR31E6uSu6TJvaTijQ
Hard to find the right angle but done
B2. 4-6 dip swings x4, rest as needed
*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement
* https://youtu.be/3MzTsLrYSNo?list=UUCDN1sR31E6uSu6TJvaTijQ
Done – didn’t feel too bad at all, just felt a little weak in the position