Monday October 17th, 2016

PM session (5:15pm)
1. warm up
      a. rollout deltoids with barbell
      b. rollout t-spine with peanut
      c. scap activation work with crossover
      d. 3x thru: 10 KB DL (alternating), 5 seated box jumps, 200m jog
2. weightlifting
      a. hang muscle clean (5x3) every 60sec
      b. 3-position clean (2" off floor, above knee, mid-quad) + 2 front squats
          -- work to 80% of 1RM from 2 weeks ago, then hit EMOM x 6-8 (as able)
      c. unbroken "Grace" -- every break = 6 FAST burpees over bar
3. movement
      a. 3-minute tabata
             - :00 hollow hold
             - :30 arch hold
      b. 14:00 EMOM -- odd 8 perfect butterfly CTB + even 3 H/A kips + 3 kipping CTB
4. 3 rounds, for time, of:
      50 unbroken wall balls (20) (penalty = 50 double unders)
    100ft backwards facing sled pull AHAP w/o having to stop

Results: 
1. a. done
    b. done
    c. done
    d. done (35-44-53lbs KB, 24-30-30" box)
2. a. 115, 145, 165, 175, 185
    b. 6 sets done @ 245
    c. unbroken in 1:23 
3. a. done 
    b. done
4. 7:51 (115lbs loaded on sled for 1st round, 140lbs loaded on the sled for final 2 rounds)

Notes: 
1. first day with written warm ups. need something to actually get me going because I suck at doing them myself. 
2. hot damn those complexes EMOM were pretty nasty. legs got tired and without realizing it much, it wore on the grip a bit too. 
3. unbroken Grace was much tougher today than in the past. grip was good and fried. 
4. the WBS and sled was a good workout. wall balls are feeling good. sets of 50 were pretty simple and unbroken without issue.