12/26/2016

AM
A. Squat Clean; build to a tough single 

225 - 245 - 255 - Mashed Potatoes 265

+

2min Run getting HR to 165 BPM 
right into: FOR TIME: 
9-6-3
Squat Clean @ 115# 
Burpee Box Jumps @ 24" 

5:40 total time, unbroken everything
Rest 5min 

2min Run getting HR to 165 BPM 
right into, FOR TIME: 
12-9-6: 
Power Snatch @ 95# 
HSPUs (strict) 

8:07

7/5 - 5/4 - UB on the power snatches

4/4/4 - 4/3/2 - 3/3 on the HSPU

The HSPU were a bottle neck (surprise). I thought the power snatches went well and that I moved through them well. But, again, sHSPU were the bottleneck

rest 5min 

2min Run getting HR up to 165 BPM 
right into, FOR TIME: 
15-12-9: 
Thruster @ 95# 
Box Jump @ 30" 

8:30

Mixed feelings on this part. Went UB on the first and last set of thrusters, 7/5 on the middle set (on purpose). The box jumps were slow, too slow. But the thrusters went well so there's that. 

Overall I handled this much better than when I was at TTT HQ. I'm looking forward to the next one of these

PM
A. Half Kneeling Bottoms Up KB Waiters Hold; 15-20 sec/arm x 3 sets; rest 1min bw arms 
B. Ring Row Lock off; 25 sec hold x 3 sets; rest 40 seconds

omitted due to laziness
C1. Bent Knee Hollow Hold - 3 x :20, :20 rest

(changed from original stability ball passes, no stability ball)
C2. Bent Over DB Reverse Flys; 10 reps x 3 sets; rest 20 sec 
D. Lying External rot to Press; 6reps x 3 sets; rest 2min https://www.youtube.com/watch?v=Y9J4Vqvwl9A (VERY light working on scap activation, no shrugging)