Wednesday December 14, 2016

Morning Wake up (6:00am)
1. 5 rounds
     50ft overhead walking lunge (95) -- 25ft out, turn around, and back
     20 hollow rocks
       6 lateral over the bar burpees

Evening Session (5:15pm) 
1. 6 sets of:
     6 back rack static reverse lunge (each leg)
    12 good mornings
2. 4x5 hollow candlestick roll up
3. strict muscle ups
    a. every :30 x 4 -- 1 rep
       (rest 2 minutes)
    b. every :20 x 6 -- 1 rep
       (rest 2 minutes)
    c. every :15 x 8 -- 1 rep
       (rest 2 minutes)
    d. 1 set max reps
4. 2 rounds of:
    75 wall balls (20)
     (rest 90 seconds)
    25 d-ball over shoulder (150)
     (rest 90 seconds)
    75 push ups
     (rest 3 minutes)

Results
1. 8:32 
1. 45, 65, 85, 95, 105, 115
2. done
3. done (max set = 4)
4. 2:23/2:23, 3:17/4:18, 3:26/4:14

Notes
1. good morning workout -- moved through it consistently and tried to get faster as I went, without ever reaching full blast. 
2. lunges and good mornings just kept it light(ish) and focused on the positioning more than anything else. hit this right after school in the basement before going down to coach. 
3. strict MU went well -- hit all the reps on the every however many seconds portion, then 4 in a row in a PR. positioning and pull both getting better. 
4. conditioning was rough. both wall ball sets unbroken. second set of d-balls was hardest part of the whole thing ... tried to keep moving best I could.