Friday, December 25

Friday- Snatch work +UB Push Vol/Pull + Easy Run December 18th's) 
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets 
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set   
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout.  active shoulders, active hollow body to arch body.
+
20 min steady easy run

A: worked up to and got 125, when I got home I looked up In wodify and 125 is my pr so far on this complex. 
B: 25, 20, 21, 16 stopped when rhythm was broken. Think it's all about the speed seem to get more when I'm not trying to be perfect on my technique.
C: got all 7, on the seventh one went from the dead hang up to just about a 90 degrees before it became a struggle a lot better than last week. 
D: these felt good it also seems like my left side/ shoulder might be a little weaker than my right. 

After these I got my first rope climb YES... I'm excited it was great
I waited 3 mins did another one still have to work on the technique going down and when I do this again I'll were high socks (lesson learned).

After this is did a tabata workout. AMRAP 1 round 20 secs of work moving to a new excerise each 20 secs and 10 secs off in between, using 75 pounds for all movements 
Started with 

Muscle snatch, snatch grip dead lift, snatch grip high pull, snatch grip behind the neck press, GHD back extensions (25# plate), hand stand hold, thrusters, jumping back squats (was cautious on these not to hit my neck). 

Over all it felt good and am excited about the progress