Monday, January 23, 2017

01.23.17

Fitness
Barefoot
A1.deadlift  @ X1drop @ ~60% X 2 X 8; rest 10 seconds--speed focus
A2.3 rebound vertical jumps X 8; rest w/ankle CARS X 1 ea direction + 30 seconds extra rest
B.back squat @ 31X1 X 8-10 X 3; rest w/Cat cow X 2 (slow) + 30 seconds
w/Shoes
C.row 400 meters X 3; rest 2:00

Performance
A.In 12:00, work to a heavy 3 rep snatch (drop all reps).
B.EMOM for 10 sets
0dd sets:3-7 CTB pull-ups
even sets: 5-10 ring push-ups
C.run 200 meters @ 85% x 4; rest 90 seconds

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