Day 315 12/21/20

Day score 10

12/21

For time:

50 cal row

40 TTB

40 STOH @ 115#

30 cal row

8:49 – this hurt! Held myself to 1400+ on the first row. Broke toes into 10s and fell to 5s on the last 10. Abs went. Kept 10s on S2OH and tried to focus on breathing. Held 1500+ on the 30 cals and then laid on the floor for 3 minutes lol.

-rest 5 min-

Build to a 175# snatch – then EMOM of it until quality diminishes

Capped at 20:00 – felt really good after the first few, got past 20:00 so stopped when I got your text.

+

E2MOM x 10 sets:

25ft FR OHWL (barbell- start moderate and build every other set)

Built from 95 to 195 – felt good all the way but was definitely challenging the last 4 sets.

+

Accumulate, for quality:

5 legless rope climbs

10 rope climbs w/ legs

Gabe helped me with my legless technique. Nice to be working on these !

+

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