1/16/2020
Every 90 seconds alt bw the two for 12 total sets (one set = doing assault and then bfb)
1. 10-12 Seconds Assault @ 75% max wattage
2. 10 BFB
*rest as needed bw sets 4/5 and 8/9
Kept the bike around 900-1000 watts, the burpees took 20-22 seconds each set
1/17/2020
A. Hang Squat Snatch Doubles; 6 sets; rest 2min bw sets
165x2 - 176x2 - 185x2
B. 10 min of pistol technical work
Hadn't done pistols in a while and didn't feel confident doing weighted ones. Instead I did some tempo pistols to parallel and played around with some different pistol techniques.
I normally hold the toe of the leg I have extended to keep my heel from touching the ground, I tried a few pistols without doing that and my quads immediately cramped up.
+
Broken AMRAP:
30 sec on, 30 sec off:
28 Double Unders
14 Wall Balls @ 30lbs
7 C2B
x28 sets
I used a 30lb ball and did C2B because I did the bike/burpee combo on Thursday, completed 7 rounds
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