1/11/2018

AM
A. Squat Snatch + OHS; 1 complex on the 90 seconds for 8 sets (build as heavy as you can with tight bottom position) 
No videos (my bad) but these went much, much better than last week. No misses as a built from 145 to 195 in 5-10lbs jumps. Bottom positions felt very good, pull from the ground felt good, and I never had to step forward to make a rep.

+
On a running clock:
16 min: 
4 RFT
25ft 2-DB walking lunge (1 in farmer's hold- 1 OH) 50/35#
12 TTB
25ft 2-DB walking lunge
6 2-DB devil's press @ 50/35#
...With remaining time: 
Establish a 1RM hang clean and jerk

The 4RFT took 12:23. I tried to go UB on the T2B from the start and it very quickly blew my grip up, making holding onto the dumbbells in the devil's presses much more difficult than it should've been. I ended up going UB on the first two rounds of T2B, 8/4 on round 3, and 6/3/3 on the final round. The devil's press didn't go well, UB for the first round, then 3/3 on the remaining three rounds. I'm not unhappy with this part, but I'm not happy with it.

For the 1RM hang clean and jerk I hit 245lbs

PM

Assault Bike:
4 cals @250/200 watts
4 cals @300/250 watts
4 cals @350/300 watts
...... etc until you hit a 9/10 RPE
Then rest to recovery
x4 sets

Set 1 - made it to 750 watts

Sets 2 to 4 - made it to 700 watts