AM
4 rounds not for time
4 strict HSPU + 6 kipping HSPU
4 strict pullups + 6 kipping pullups
4 thrusters @ 95 + 6 front squats
10 1-arm alternating DB snatches @ 50lbs + 10 (5/side) 1-arm OHS
I am loving DB OHS, it’s giving me this awareness of why I miss my snatch, part of it is my mobility in the thoracic spine issues, but when in single arm overhead I have to be super cognizant of the position.
Lats were pretty smoked today from the rope climbs yesterday
+
Partial ROM TGU x 3/side x 4 sets, rest as needed
done
+
Hypoxic drills x 6 sets, rest 2 min bt sets, track number of steps
24-24-30 (pushed the limits a little)-20-20-24
PM
A – Banded speed deadlifts 8 sets of 3, rest 60 sec, light and fast with glutes driving last bit of hip extension
165
+
1 round for time @ high effort, must finish in less than 60 sec
5 TNG deadlifts @ 225lbs
10 lateral box jump overs @ 20in box (feet tap top of box)
10 cal row
rest 1 min after each set, add 1 row cal each round until you can no longer finish inside of the 60 sec window
15+13
Rowing form went to shit in the round of 14, instead of trusting my mechanics when time got tight had a slight breakdown while trying to increase stroke rate. Don’t feel this played a role in not finishing the round of 16 though.
+
12 min watt bike easy pace, breathing control
walk and bike blend.
+
8 min parasympathetic breathing @ 3152 tempo from supine squatting position
done and peaceful position