Squat clean – 1 rep every 20 sec x 5, rest 3 min x 4 working sets, build to tough load by last set
185-205-225-245 – and the 245 felt really good too so was super happy with that.
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Push presses – 6 TNG reps, new set every 2 min x 4
185 – the last 2 sets were a grind
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4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 250 watts, end above 450), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals, 15 burpees to 6in touch, 15 wallballs @ 30lbs, 6 bar MU
Set 2: 15 burpees, 15 WB, 6 bar MU, 20 row cals
Set 3: 15 WB, 6 bar MU, 20 row cals, 15 burpees
Set 4: 6 bar MU, 20 row cals, 15 burpees, 15 WB
3:15-3:11-3:31-3:44 – except for the last set, I broke on each wall ball, I video sets 2 and 3 because I wanted to see how long the breaks cost me and how long I let the ball stay on the ground. I mostly did this for my benefit. BMU felt really good today. My main focus today was fast aggressive transitions. Rower was not able to maintain the power throughout the 4 sets. On the last set specifically even trying to hold a high output was having a hard time averaging a calorie per pull. I was even staying in the 1200 range and was just not maximizing my pull.