skill + assault intervals

Emom 12 (6rds)
1) 5-15 ttb
2) headstand hold (if headstand is easy, try handstans/hs walk)

Assault bike intervals
4x5min/3min rest. (Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85%max.

work-home

center- work-home

with push-ups & ankle stretching

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Instead of doing the full Glen workout, I did my Clean and Jerks with 110, my Runs were only 800m, instead of doing Rope Climbs I did Pull-Ups, and I only finished off with 50 Burpees.

The Clean and Jerks were feeling better, as I was better able to string together consecutive reps. I tried doing 8.0mph for 800m, but I had to slow down with about 100m to go (with the second set only being at 7.5mph). The Burpees I broke down into sets of 5, and I managed to finally get 50 done.

10-9-8-7-6-5-4-3-2-1
Ring pushups
CTB pullups

for time

Five rounds for time of:
115 pound Push press, 12 reps (lo hice con 35kg)
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps (lo hice con 35kg)

Monday 121022

Back Squat 5-5-3-3-1-1

20/15 reps for time of:
Strict Ring Muscle Ups

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squat #53
Push Up (band)