Come on gang... if you have not started, it is not to late to begin...
When? Today...tomorrow...JUST START!
The first 5 days are the worst...
Saturday...I attempted 100 in-a-row... 13:33 for time... Mostly step-down / step-ups, but varied some jump-downs & jump-ups in there... Just slow and controled...
Sunday... I did 1-10-1 with 5-8 breaths after completing a round... ALL jump-down/jump-up!!!
Rounds 1-6 were easy...lots of rest...then it got spicy. I could feel the soreness of the previous 3 days of Burpees!!!
Today... Warm-Up
10 Burpees
Mobility Prep
OH Movement Prep
2 Set:
200m Run
60' Farmers Carry + Waiter Carry
250m Row
60' Farmers Carry + Waiter Carry
5 Deep Squat Progression
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SNATCH PROGRESSION
3-4 Sets:
2-3 Tall Snatches
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SNATCHES
Every 2m (8 sets / 16m):
2 x 1 High-Hang Snatch (60-65%)
2 x 1 Hang Snatch (70-75%)
2 x 1 Low-Hang Snatch (80-85%)
2 x 1 Snatch (85%-90%)
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POWER SNATCH
EMOM x 6:
1 Power Snatch (70%)
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BACK SQUAT
5 @ 65-70%
3 @ 75-80%
1 @ 85%
2-3 minutes Rest
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RISE & SHINE
Every 10m x 3 (for time):
400m Run
8 Burpee Box Jump-Overs (24/20)
16 Pull Ups
24 Wall Balls
26 Cal. Bike
Pyan ~ worked the Snatches / had to go...
Daliege ~ worked Snatches / Dead-Stop F.Squat = 185# / 7:33 / 6:53 / had to go...
tb ~ 125-125-145-145-165-165-175-185 (175) / 145 across / 240-275-315! more than 85%!
8:08 - 3:20 Run & Burpees / 12-4 / 15-9 / 2:07 bike
8:23 - 3:25 Run & Burpees / 8-4-4 / 24 UB / 2:41 bike
8:44 - 3:35 Run & Burpees / 6-6-4 / 6-6-6-6 / 2:14 bike
Experimented with the 2nd & 3rd Set... 2nd Set to the UB WB thinking I could still bike OK...NOPE!
Then went for more breaks in Rnd #3...hoping to keep HR down... approx. 6 breaths b/t sets thru the WB...
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