Morning Session (5:40am)
40:00 assault bike @ pace you could keep for 42-50 minutes
(every 5min, cover screen and try to keep same pace. any deviation more than .1, do 10 burpees @ the end)
Evening Session (5:15pm)
1. 3x8 hollow-arch kips
2. 5 sets of: 6 small circles + 10 butterfly chest to bar pull ups
3. 6x1 snatch balance (in 8minute time frame)
4. 5 sets of: 1 snatch + 1 snatch below the knee (work up to 75-80%)
5. every 3 minutes until failure:
2 rounds
4 full snatch (155)
30ft hs walk
(add 2 snatches per round every 3 minute interval)
Results
Morning -- 542 total calories (60+rpm)
1. done
2. done
3. up to 250
4. up to 225
5. 3 snatches on 2nd round of 10
Notes
1. great morning session -- hitting some good cardio in the morning is a nice way to get the body and mind moving for the day.
2. snatch balances and snatch work felt pretty good today. need to continue to work on that stable bottom position and catching each of the lifts in a good position.
3. the snatch/hs walk was pretty dirty. shoulders and core felt it pretty good. just tried to keep moving consistently through the time.
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