A – KB’s hanging from bands strict press lockouts from eye level x 4 reps @ 3112 tempo, rest 2 min x 4 sets
18, 26×3
(bb with banded KB’s. press to top, hold for 2 sec, lower on 3 sec count to eye level, pause 1 sec before pressing back to top)
B – Clean grip deadlifts 4×4, tough, rest 3 min
315 – grip wasn’t a factor but if I had to do 2-3 more reps it would’ve been. Grip felt good in set one but set 2-4
C – Bear hug sandbag carries 200ft unbroken, rest 2 min x 4
Not fun at 150 on the first set and it didn’t get any better. A little nervous for what the progressions will be
+
E2MOM x 10 (5 each)
Odd sets – Row 25 cals @ 1400-1600 cal/hr
Even sets – 3 ring MU + 50ft HS walk
My low back and hamstrings were pretty tired going into this so I used more of a squat pattern with rowing than hinge pattern. But was pretty pleased that I was able to keep the target pace with relative ease of exertion, but I did find that I had to keep my stroke rate higher in order to do so. Muscle ups were good in the beginning (set 1&2) and after that, there was never any issues, I just felt like I was surviving a little more than thriving. Hs walk was solid on round 1, then on round 2 the first 25ft felt great, 2nd 25ft not as great. Then on set 3 same but when going back for the last 25ft I was leaning to my left side and having a hard time controlling my walking, I felt this through my left oblique that I wasn’t able to stabilize and a lot more pressure on my left shoulder. With this happening I made an executive decsision to only go 25ft on the 4th set so I could finish with a little better quality on the 5th set. I did feel my quality was better on the 5th set but at that point I did feel pretty smoked.