Friday - Dec. 30

KB Snatch set
 - 10 minutes
 - 24kg
 - 12 rpm
 - aveHR 124
 - maxHR 140
 - the hardest part of slow sets is still patiently holding the bell overhead

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 35 seconds

Break for clients......

Road bike indoor trainer

 - 60 minutes

 - cadence 87 rpm

 - distance 18.6

 - aveHR 130

 - maxHR 142

transition - 10 minutes

Treadmill

 - 3.07 miles

 - 30:00

 - 6.2 mph, 2.0% incline

 - aveHR 142

 - maxHR 149