Tabata 8rds
20 seconds on (hollow hold)
10 seconds (superman hold)

Go skiing with 1 or both of the kids at West Mountain. It's the best. fun, challenging, great time outside. I cherish every time together. I love to see them have fun, grow, and push themselves. They are getting so good, so quickly. I am blessed.

played with the kids at racketball and then basketball at the GF YMCA. It was too cold to go skiing and had to get some physical exercise.

1RM bench press

5RM Front Squat

10-9-8...2-1 Deadlifts @ 125
1-2-3...9-10 Ring Dips

90 min

Skillwork: HSW practice for 20 min
HS wall runs ntw 3 x 10-12 taps
WU for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 75 75 x.

B.
Take 15-20 minutes to build to today’s 1-RM Snatch
25 30 35 37.5 40 42.5 45 x. 45 47.5 x. x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

Aerobic work for 45 min
2 min walk/2 min run
7.15/4.53 min/km
6.3 km

105 min

WU for 15 min
MU practice for 10 min:
10 muscle up turns with purple/black band

A.
Three sets for times of:
4 Muscle-Ups > 3 jump muscle ups
8 Handstand Push-Ups > 10 kg plates
12 Chest-to-Bar Pull-Ups > not done, hand torn :/
16 Alternating Pistols > 10
40 Double-Unders
Rest 2 minutes
Results: 4.15, 4.22, 4.20

B.
Take 15-20 minutes to build to today’s 1-RM Jerk
25 35 45 50 55 60 62.5 65 x.

C.
Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)
Military bench press

D.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips > 15
Result: 1+50+5 = 145 reps

2000 meter row for time.