AM
EMOM x 24-30
Min 1 – 50ft HS walk
Min 2 – 40 sec AB @ 88-90%
Min 3 – 1-arm DB OHS x 8/arm @ 50lbs
Min 4 – 40 sec AB @ 88-90%
Min 5 – Dbl DB hang cleans x 10 @ 50/hand
Min 6 – 40 sec AB @ 88-90%
Went for 30 – some things really really clicked on hs walking positions. This was a lot tougher than I thought it would be. Low back started getting really tired from the combination of movements but the ohs exacerbated it. Tried to push bike around 400’s – occasionally dipped to 398, but at the round of 24-30 getting to 400 was all mental and was tough to make it happen.
PM
A – 10 min thoracic extension/rotation mobility work (cat camel, squatting sky reaches, thoracic bridge flows, jefferson curls)
B – Banded shoulder series – https://www.instagram.com/p/BT1wKq7F6Rd/
C – Mcgill big 3
+
AMRAP 7 min
9 deadlifts @ 275lbs
3 ring MU
4+9
Ring muscle ups feel a little off right now. I know the deadlift played a huge role in that today, but something just didn’t feel smooth and connected. I bailed on an attempt in round 3 because I knew I was not in good position and missed rep 3 in round 4. The deadlift felt heavy, but the rep range was enough to be a little intimidating for me to not attack it as aggressively. After round 2 I tried to tighten up my transitions by getting on the deadlift bar pretty quick but broke the set.
This was also a good set up as the am pushed me to some limits of being uncomfortable and being just tired enough going into pm session that it was a similar feel to a competition of not wanting to warm up and get jazzed up but have to find a way to mentally and physically get there.