Friday 12-10

brrr.
12 degrees this am. nice.

felt good to get up and get moving. need to keep the motivation level high. tough time of year for it.

warm-up
still no running but am getting closer. left foot is great. right foot was a little sore. weird. maybe from compensating for the other?

jump rope.
7 minutes of rope jumping
mix singles, doubles, running, etc
was able to get a couple of good double unders strings. 20, 10 etc. but still not consistent.
felt ok. foot bothered me a little during and i think that hurt the double unders.
thru in a set of pullups at one point just for kicks.

snatch complex
w/u with 45# bar

3-rounds
3- snatch grip deadlifts
3- hang power snatch
3- overhead squats
3- full snatch

75
95
105

all good sets. the weight was manageable and kept the focus on the form.
felt good. took a little longer to get thru these. the 105 set was a gasser.

met-con
adapted from Ignite
3-rounds

30- kettle bell swings
10- burpees
15- r/l kettle bell snatch
20- mountain climbers
10- r/l kettlebell thrusters
rest 1 minute between rounds

this was a gasser. definitely got the heart rate up and the blood pumping.
the kettlebell thrusters were hard. snatches were good. 15 was a long set of reps.

stretch
foam roll


good stuff for a friday am.
overall the body is feeling good. once i get the foot issues sorted out i will be rocking and rolling.

so happy friday!!!