12/29/21

12/29

AM

1 mile easy run

+

*from elite endurance path

7 Sets:

1min C2 Bike, standing @ damper-10 / 10min pace

1min C2 Bike, seated @ damper-5 / 10min pace

1min Row @ maximal recovery pace (normal damper)

+

1 mile easy run

PM

Alt EMOM 10 min:

min 1: 1.1 Squat snatch @ 70-80%

min 2: 4 TNG squat snatch @ 135#

*start @ 70% and build by feel

Built to 90kg (198) – TNGs felt easy

+

Alt EMOM 12 min:

min 1: 12 alt pistols

min 2: AMRAP GHD situps (25 rep cap ea set)

min 3: Rest

25,25,25,17 – feel super weak standing out of the pistols but only fell once!

+

Alt EMOM 12 min:

min 1: 15 TTB

min 2: AMRAP Rope climbs

min 3: Rest

4,4,3,4 – T2B felt surprisingly okay after all the GHD works. Rope climbs were hard