September 6, 2015

Had to take yesterday off to spend time with family. Took everyone on a hike - only a couple of miles, was very hot. Nice to get out though! Went in to train today, did yesterday's program:

Warmed up: 1K Row (2:20 pace, felt heavy and sluggish - has been a few late nights, poor eat/sleep with family here - it showed today) + Barbell warmup

Could NOT turn over on the bike today! Legs were sluggish, just couldn't keep Watts up no matter what. Slugged through and got work done, but did not perform as well as I'd hoped. May have to revisit this one.

Assault 3min @ 175+ watts 
1min max Power Snatches @ 55#

• Watts ave. 151 + 17 Power Snatches (12 UB + doubles, singles)

rest1min
Assault 3min @ 175+ watts
1min max box jumps (20" step down)

• Watts ave. 161 + 20 Box Jump / Step Downs

rest1min
Assault 3min @ 175+ watts
1min max Power Cleans @ 95#

• Watts ave. 148 :( + 14 Power Cleans

rest1min
Assault 3min @ 175+ watts
1min max burpees 

• Watts ave. 149:( + 13 Lazy Burpees

+
30min quality mobility work 

• rotation cycle a few times (approx 2-3 min per station)
• Box Pigeon
• T-Spine Roller
• Weighted Wall Straddle
• KB Shoulder Capsule rotation
• Elevated Wrist Stretch (30 sec) in HS  - Trap 3 Presses
• Jefferson Curls