December 23rd 2016

Friday, Dec 23

A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
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2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
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C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0
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15min Easy Row
15min Easy Bike 

NO ACCESS TO GYM. MISSED WHOLE SESSION. WOULD LOVE TO REDO ON SAT 12/31.