Day 306 12/7/20

12/7

Build to heavy of the complex: 1 squat snatch + 2 OHS + 1 hang squat snatch

185 – missed the hang squat at 205. Went on and PR’d snatch at 220.

+

Build to a tough single FS for the day

295 – took a way too aggressive jump to 325 but I was feeling confident after the snatch

+

E2MOM x 10 sets:

25ft FR walking lunge (barbell- same weight as last week)

205 – funny how much an extra 5ft can change things lol

+

EMOM 10 min:

1- Max reps burpees to 6″ reach

2- from 0:15-0:45 max cals rowing

17,10,12,9,12 & 13,10,13,12,15

+

EMOM 10 min:

1- Max reps bar facing burpees

16,8,10,12,12

2- from 0:15-0:45 max cals assault bike

15,10,11,12,10

+

Was completely blown up at this point

EMOM 10 min:

1- Max reps burpee box jumps 24″

10,9,9,9,11

2- from 0:15-0:45 max cals ski

11,12,10,9,13

+

Knee-over-toe strength / stability / health:

A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k

A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U

A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo

A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek

B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40

C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs