Wednesday December 21, 2016

Morning Work
1. 4x10 kneeling db strict press
2. 5x 60-sec amrap of: 20ft hs walk shuttle (rest 90-seconds between)

Evening Work 
1. 6 sets of:
     12 hip extensions on GHD (5-sec hold at top of last rep)
     15 belt squats (standing on box)
2. 5 rounds of:
     12 deadlifts (185, 225, 275, 315, 365)
       6 ring muscle ups
      12 bar facing burpees

Results: 
1. 20, 30, 35, 40
2. 4, 4, 4, 5, 5
1. bw, bw, bw, bw, bw, bw 
    44, 53, 70, 88, 97, 115
2. 15:31 

Notes: 
1. wasn't sure what weight to use for the belt squats so just started really light and worked up. was more focused on positioning and working on the tight core throughout the squat. 
2. conditioning was tough. the deadlifts felt heavy. legs and lower back and core got pretty tired during this piece. need to keep working on that strengthening.