Wednesday January 4, 2017

1. 1 + 1/4 front squats (emom)
     -- minutes 1-4 -- 2 reps (building)
     -- minutes 5-8 -- 1 rep (building)
2. 5 sets of:
     100ft walking lunge
     15 GHD hips extensions (use glutes, not lower back)
3. 4 minute tabata of: hollow-arch kip (on rings)
4. 5-minute death by: burpee ring muscle up
    (rest 2-minutes)
    repeat
5. amrap 10:00 of:
     10 ctbpu
     10 hang clean and jerk (95, 135, 165, 185, 205, 225)
     -- if you make it to 225, that set is max reps for the remaining time
6. for time:
     40 ghd sit ups
     3 rounds: 50ft forward bear crawl, 50ft backward crawl, 50ft left crawl, 50ft right crawl
     40 ghd sit ups

Results: 
1. doubles up to 315, singles up to 355 
2. done 
3. done (9-11 each interval) 
4. done 
5. 6 hang clean and jerk @ 205 
6. done (did not time it) 

Notes: 
-- squats felt pretty good. starting to get back into the swing of them. got a little loose in the core on the last rep but overall pretty solid. 
-- lunges and hip extensions were good accessory, really used that backside. 
-- burpee muscle ups were decent. I was getting a good feel thru the transition, so hope to apply that to regular muscle ups 
-- amrap was tough. hang clean and jerk was a little different and grip was a limiter on the heavier weights. actually hit singles at 205 just to move through the reps at a better pace. 
-- this core accessory was tough. just tried to keep moving on the crawling. shoulders and core nice and tired after this.