February 22, 2016

AM - Early hike with the pups up Wisdom. Pushed the pace this morning. Felt great!

Combined program so I could get on track with Monday.

Did 10 MIN - Squat Clean & Jerk to start - did #165 x 2. Moved on. Squat cleans felt a little slow today.

A1. Power Snatch @ 65#; 6 for time x 4 sets; rest 20 sec 
A2. Muscle Ups; 3 for time x 4 sets; rest 20 seconds 
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec 
A4. Double Unders; 40 x 4 sets; rest 4min 

• All sets done UNBROKEN and felt great
• Muscles ups felt smooth
• Didn't need to rest all 20s between movements
• Only one set I broke 9 + 31 on Dubs
• never redlined felt sub max and smooth

B. C2B Pull-ups; 5 on the minute for 5 minutes 

• Did all sets BF C2B - Still not dropping enough from top and kicking but felt improvements today

+
12-9-6: 
Assault Cals 
Front Squat (75#) 

• took 4:15 - felt fine - did not redline - legs got hot though