AMRun warmup
+
Run 200m @ 95%, rest 1 min
Run 400m @ 93%, rest 2 min
Run 800m @ 90%, rest 4 min
Run 400m @ 93%, rest 2 min
Run 200m @ 95%, rest walk 5-6 min x 3 sets
+
15 min easy jog cooldown
+
Hanging lat activates x 4 + bottom half pullups x 4 + top half pullups x 4 (maintain hollow position for pullups) –
Reverse table plank press ups with 5 sec hold at top of each x 5
rest as needed x 5 sets
round 1 went pretty well. Notables were 3:4ish on the 800, 95 seconds on the front end 400, around 97 on the back end.
Round 2 was so so, effort on the back end was better on the front end, all metal. But I did feel some mechanical breakdown in technique from time to time, wasn’t as consistent throughout.
Round 3 was not good. Running mechanics were so inconsistent.
All done on a truform so was easy to get feedback when my running technique was dialed in or not.
PM
A – Hang Power snatch double every 45 sec x 8 sets
175
(Wanted 185, did 2 sets and was not going to be able to finish there)
B – Build quickly to OHS double from rack, 2-3 min bt sets
260
I did move up very quickly, set breakdowns were
185-215-245-260
+
7 min AMRAP
burpee ring MU’s
23
Had one of those oh shit, super scary fall through the ring miss/fails. It did scare this shit out of me. With 40 seconds left I wanted to get 3 more so I picked up my pace and that’s when it happened. One thing I was cognizant of was the half pull to create tension to get in a good position, tried to take that out because I thought that would add up over time, worked for some but wasn’t as comfortable getting in that good position without it without practicing it.