Tuesday January 24, 2017

Afternoon Session 
1. Community Workout
     10-9-8-7-6-5-4-3-2-1
        wall balls (30)
        chest to bar pull ups
    ** 5 handstand push ups after each round **

2. behind the neck jerk in split (pause in split) (every 90sec)
     (4x3 @ 65%)
3. front squat + jerk -- 12 minutes to work to a heavy complex

4. Open Style
     0:00-3:00
       3 rounds: 3 STO (225) + 1 legless rope climbs
     3:00-6:00
       3 rounds: 6 STO (225) + 2 legless rope climbs
     (add 3 STO and 1 legless rope climb each round every 3 minutes until failure)

5. 5 rounds
     20 air squats
     40ft handstand walk
     30-second elbow plank hold

Results: 
1. 6:59
2. 220 (across) 
3. 335 
4. finished 3 rounds of 6+2 in 5:51 (stopped there) 
5. done (steady pace, not for time) 

Notes: 
-- community workout was a quick little burner. nothing ever was super challenging but the whole piece together was tough. just had to keep moving from set to set as best you could. 
-- jerks went pretty well today. first time hitting 335 on any kind of jerk in a little while. missed first attempt at 315 as I threw it forward, then hit 315 and hit 335. 
-- the 3-minute block workout was good. took the STO from the rack. just tried to stay consistent. got through that second block with a little time to spare but felt I had done enough STO for the day so the next block wasn't needed. 
-- core/skill work was a good way to finish the day. wasn't timing it, but probably took somewhere between 8-10 minutes or so.