Thoracic CAR’s from kneeling x 3 circles/direction
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Lightly loaded jefferson curls from deficit x 3 sets of 5 reps
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Serratus anterior wall slides with full breath cycle at each iteration of range, rest 90 sec x 3
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Mini band psoas march from supine x 5/side
Banded good mornings x 15
rest 90 sec x 3 sets
(Workout prep)
4-5 sets
1 min bike w/progressive build with last 8 sec hard
5-7 double kb snatch + 20-30ft oh walk
Wanted additional warm up that would simulate an open workout. The only thing different I will do is make the warm up a little longer and spend some more time in a higher elevated heart rate zone for a bit longer. But with this warm up in the 4th set on the bike it was pretty easy to hold upper 400+ watts within that minute and I thought that was a good indicator of not to waste much more time in warm up.
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10 min window
4 rounds of
30 cal row
15 toes to bar
AMRAP in remaining time
25ft HS walk lengths (make a halfway line at 12.5 feet, and that will be your reset point if you come down)
8:52 on couplet + 25ft handstand
Last round of t2b was 14-1 all others unbroken (I think I got in my own head like go for it you no you can do it, then the negative thought crept in, like maybe should break because there’s no way.) so I should’ve at least attempted to fight for rep 15. Row was 1500+ first set, 1200+ 2&3, and 1100 on most of last, (took a few seconds to get going though)
Really wanted to push some limits here because I knew there wasn’t going to much time to dick around.
Grip was gone and was a struggle to keep fingers on my left hand straight. When inverted ring finger kept getting bent definitely effected mentally and physically.
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10 min easy bike flush
done
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10 min mobility work on
done