9/17/2018

AM

A. Squat Clean; 6 singles at 255#; rest as needed
#1 - #2 - #3 - #4 - #5 - #6

15 Rogue Echo Bike, into: 
6 Squat Snatches @ 165# 
rest 3min 
x2 sets 
Used a Rogue echo bike for this, held around 500 watts the first set and around 520 the second set. I had some trouble maintaining good positions during the first pull, not because of my back, but my legs felt pretty weak as I was pulling the bar off the ground. 

Set 1 - 3:31 total time, one miss on the snatches

Set 2 - 3:43 total time, one miss on the snatches

15 Cal Row, into: 
6 Squat Cleans @ 205# 
rest 3min 
x2 sets 

Set 1 - 1:45 total time, held around 1900 cals/hr on the row

Set 2 - 1:58 total time, held arond 2000 cals/hr on the row


PM

Obviously not ideal that I had to push this ski/OHS combo to the afternoon, but the gym closed early this morning and I got caught watching some guys attempt a comptrain workout instead of doing this. Because I had so much time between this and the previous work I did 7 OHS. 

15 Cal Skierg, into: 
7 OHS @ 155# 
rest 3min 
x2 sets 

Set 1 - 1:30, held around 1150 cals/hr on the ski

Set 2 - 1:34, held around 1200 cals/hr on the ski


21-15-9: 
Wall Balls @ 30# 
TTB 
Burpees 
7:32 (I think, not entirely sure)

UB wall balls and T2B. The worst part about this was the pressing out of the bottom of a burpee. There was probably 25-30 feet between where I had space to wall balls and where I did the T2B and burpees, which definitely didn't help my time.

C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed

Done