EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range
Min 1 – 12-16 alternating DB box step ups (single 50lb DB, hold however)
Min 2 – 8-12 strict pullups
Min 3 – 8-12 dbl DB thrusters 50/hand
Min 4 – 12-16 chest to bar
Had all the intentions in the world to keep the numbers on the low end and do 20 minutes, but into the 4th round, i felt like I had the potential to lose aerobic pace. My heart rate went up more on the box step ups, I know this is a weak movement for me so was trying to work on a high speed of movement here through all reps, and then the pull ups got too me a little, was just sure this had more to do with bracing throughout the movement. Tried a wider stance on my thruster and definitely sped up my movement speed, and this was the perfect scenario to practice that.
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EMOM x 20 @ 80% effort throughout, aerobic and sustainable
Min 1 – 45 sec bike
Min 2 – 45 sec bar facing burpees
MIn 3 – 45 sec row
Min 4 – 45 sec DU’s
Something about the 4th round today, was pretty solid through 3 of maintaining the paces I was shooting for but going into round 4 was a little work. 13 on burpee was my goal – man why was the extra 5 seconds so much harder
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Back squats – 4 sets of 8, 255lbs. rest 3 min
Was a grind at this point but got it
Front squats – 4 sets of 5, 205lbs. rest 2 min
A little bit easier than the back squat