Friday December 16, 2016

Morning Wake up (6:00am)
1. 2 sets of:
    3:00 amrap of:
      3-6-9-12-etc TTB
      6-8-10-12-etc alternating walking lunges
    (rest 3 minutes between sets)

Afternoon Session (4:30pm) 
2. 4x3 hang power clean (no contact) @ 45-60% (every 60sec)
3. clean + front squat + jerk (1+2+1)
    -- work up to 80% then every 90sec x 6 sets
4. 20 hollow v-ups (gymnastics warm up)
5. 10:00 amrap of:
     8 unbroken ctbpu
   25ft unbroken HS walk
     8 unbroken hspu
   25ft unbroken HS walk

Results: 
1. 3 ttb in to round 18. 6 ttb in to round of 18. 
2. 150, 165, 175, 185
3. 270
4. done
5. 7 full rounds + 8 ctbpu + 15ft hs walk

Notes: 
1. good way to get the day started. coached then hit this real quick. unbroken toes to bar, and then just moved at a decent pace on the lunges (nothing too fast at all). sneaky way to get about 100 toes to bar in this morning.  
2. good evening session. weightlifting focused was really staying upright and tight in the core. trying to make it easier on the tight lower back. the amrap was dirty on the shoulders -- lots of hs walking mixed with hspu. ctbpu played little role but they felt good.