AM30 min ATW @ En2-3 pace
Sandbag carry up and down long stairs, 1 time
10 strict HSPU
10 burpees over bag
10 strict pullups
7 + 10 hspu
Heart rate monitor said I was closer to EN3 range most of the 30 minutes
All sets of hspu and pull ups did 6/4
+
8 min breathing work from quadruped rock back position @ 3162 tempo
This was good focus work
PM
A – Power snatch – 1 single every 20 sec x 5, rest 3 min x 4 sets (last 2 sets are tough)
165, 170, 180×2, 185
B – Concentric only front squat – 1.1.1 x 5, rest 10 sec/2 min
No access to blocks today
So had to do bottom to bottom set up with boxes
215, 235 x 4
+
AMRAP 8 min
8 Dbl KB thrusters @ 53/hand
16 row cals
32 DU’s
4 + 3
Told myself that the rower would be the one to get you so my goal in each round was to finish the 16 cals in under 50 seconds, flirted with that line but succeeded
+
C1 – Prone external rotation press x 4/side, rest 30 sec bt sides
C2 – Hands behind back scap pinches x 4-6 reps with holds in back, rest 60 sec x 4 sets
Done
Along with the single arm bottom of the squat press, the prone external rotation is a humbling movement. Left side was a fight at 8 lbs, right side was good. Please keep these coming.