Day 182

Programming:

Crossover activation

Prep:
3 sets @ light weight
3 Position Clean
(sequence Floor> Knee> High hang)
+
3 Position Power Clean
(sequence is High hang>Knee>Floor)
+
3 Front Squats
Row easy 500 M

A: Clean
3, 2, 1, 3, 2, 1, 3, 2, 1
Heavy Wave load
Building every 2:30

B: For Time:
50 KB Swings 32kg/24kg
+
5 Rounds
1 Legless Rope Climb (Sit Start)
5 “Squat” Clean Thrusters #155/105
+
5 Rounds
1 Rope Climb
5 “Squat Clean Thrusters #155/105

C: Lactic Intervals
4 Sets “All Out”
150’ Sled Drag M+135/ W+95
150’ Farmers Carry “Heavy”
rest 3:30 after each set

+ (rest 10 minutes)

4 Sets “All Out”
5 Axle Bar Power Cleans M155/W105
Airdyne 30 seconds (very hard effort)
rest 3:30 after each set

D1: Weighted Glute Ham Raise
(7-9reps)
Rest 60 seconds
D2:
15 Heavy DB behind the neck Sit-ups
+
(30 Seconds) weighted plank
Rest 2 minutes
4 sets total D1+D2

Crossover Recovery

Results and Notes:

A) 235, 255, 275, 245, 265, 285, 255, 285, 305 - Should start heavier next time. These felt good, no misses

B) 20:24 - The thrusters actually felt pretty good, the legless started seated and the next 4 were starting standing but not jumping to 16' touch

C) ---

D)----

I had to run home to get some therapy. I got started way late and needed to make sure to get stretched and get the Marc Pro on