9/12/2018

3 Sets: 
100' Farmers Carry 
8 DBL KB Snatch @ 35#
15 C2B 
rest 60 seconds 
100' Yoke Carry 
50 Double Unders 
18 HSPUs (start with big set strict and then move to kipping) 
rest 60 seconds 
100' Sand Bag Carry w 150# 
8 DBL DB Hang Clean @ 50# 
8 Muscle Ups 
rest to recovery 
Set 1 - 8:25 total time (1:45, 2:35, 2:05 for each microset)
Set 2 - 9:30 total time (1:50, 3:01, 2:30 for each microset)
Set 3 - 9:28 total time (1:50, 3:01, 2:20 for each microset)
Considerable drop off from set 1 to set 2. I did the C2B in sets of 5 with a 5 second break between them for each set. I got 12 sHSPU on the first set, and 11 on sets 2 and 3. Somehow I did the MU UB. The sandbag carry just absolutely wrecks me, while the MU jack my heart and respiratory rates through the roof. The combo of those two things just sucks for me.


A1. Feet elevated back bridge stretch; accumulate 2 min in 20-30 sec intervals x1; rest as needed
A2. Wide Stance Squat Walk (horse walk) as deep as comfortable; 200' x1; rest as needed 
A3. Single arm plank to thoracic bridge; 3 slow controlled reps per side x1; rest as needed
B1. Seated hip switch to extension; 3 slow controlled reps in both directions x1; rest as needed
B2. Hollow body positional rolls; 3 rolls in both directions x1; rest as needed
A1-B2 done