- DB walking lunge practice for speed 50lbs; 50 feet x4; rest 1 min
– Set 1: single arm OH
– Set 2: Two arm front rack
– Set 3: Two arm farmers hold
– Set 4: Two arm OH
22-24-25-37
Felt the hamstring tendon in the two arm front rack, but felt ok on all others. Not sure if I was trying to get bigger strides on that set, or if just the loading position effected it.
The 2 arm overhead, only had to step together twice, and it was towards the end so was pretty pleased with that.
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EMOM 12
Min 1 – 30 seconds speed steps
Min 2 – 30 seconds 1-1-2 drill
https://youtu.be/mvbK2d3wB-Q
Min 3 – 30 seconds single leg single unders (switch feet every 5 reps)
Did you want to make me feel like I wasn’t athletic? Mission accomplished!
If someone walked in and had never seen me train, they would’ve said, oh that big guy must be new. This single leg irritated my right ankle, it just felt like that ankle was going to explode. Speed steps got a few percentage points better each round but not much
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EMOM x 12
Min 1 – 1 legless + 1 regular rope climb
Min 2 – 30 sec AMRAP BBJO @ 30in
Min 3 – 12 wallballs @ 30lbs
For all the unathleticness I felt in the previous emom, when I tripped and almost ate it on the bbjo warming up, but made an athletic save I felt redeemed and like I didn’t lose all my athleticism. 6’s for the first 3 rounds on bbjo and 7 on the last. I could have maybe only done one more round with sustainability.