1/2/2017

AM
A. Hang Squat Clean; build to a tough single 
255lbs

+

3 Sets: 
60 Double Unders 
40 Wall Balls 
20 Box Jumps @ 20" 
rest 2min bw sets 
Set 1 - 2:40, unbroken on dubs and WB
Set 2- 3:08, messed up on the dubs, UB wall balls
Set 3 - 2:48, UB dubs and WB

+

3 Sets: 
60 Double Unders 
20 Thrusters @ 95# 
10 Burpees over Bar 
rest 2min bw sets 
Set 1 - 2:18, UB dubs and thrusters
Set 2 - 3:08 UB dubs, 13/7 on the thrusters
Set 3 - 3:08, UB dubs, 14/6 on the thrusters

For the last two sets for this one, I could've gotten a little closer to going unbroken or maybe going unbroken. But, the workout would've ended there or the rest periods would've gotten stretched out. Both were things I wanted to avoid. I also wanted to make sure I was still moving quickly on the burpees.

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
C1. Stability Ball Passes; 10 reps x 3 sets; rest 20 sec https://www.youtube.com/watch?v=_ro1Jcp6gsQ
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) 
Did all of the above PM work