8/9/17

AM conditioning

1 mile run - 9:07

2k row - 8:47

80 cal AB - 7:58

A. Split jerk; build to a max with perfect form (film; no more than 2 misses period)

Worked up to 155, two misses at 160 but so close. Really excited to come back with that since my back injury. Feeling good!! 

B. Strict hspu; amrap (-1) unbroken x5; rest 30 sec (use pad and plate for HSPU if needed but perfect shoulder/hand width otherwise)

Didn't do

C. Kipping hspu; 15 AFAP x3; rest 90 seconds

2:00

2:26

 3:10

😣

D1. Shoulder bridge 20 seconds x3; rest 40 sec

D2. Side plank overarch; 10 reps x3/side; rest 1 min

D3. Twisting back extenisions; 10 reps x3; rest 1 min

+

EMOM 20 min:

Odd- 4 bar muscle ups (30 sec skill work banded if needed)

Even- 1 legless rope climbs + 1 rope climb (attempt legless each set to 15’ beam)

+

mobility work 20-30 min