A1 – Wall walk into belly to wall supported HS with shoulder taps x 12-16, rest 30 sec
So this was really solid here, the ability for attention to detail was awesome for hip/core positioning and active shouders
A2 – Buidling circular Scap pullups on rings x 15-20 sec, build to close to full butterfly motion by the end, incorporating more elbows/lats as you go, rest 30 sec
I lost focus from time to time if I started swinging too much on the rings
A3 – 1-arm DB hang power snatch x 4 + 1-arm DB hang clean and jerk x 4 + 1-arm DB OH WL x 25ft, rest 15 sec bt arms, rest 30 sec after both
I loved the aspect of lunging here as it allowed me to play with my stride length and find out the ideal steps. I’m an 8 step 25ft lunge guy as long as I get some long strides in. If I take a normal stride length that is strong and fast and stable then it would take 9 steps, so I got comfortable that I could do my first 2 steps long and then the next 6 my normal stride and have good clearance for 25ft. I never tried my first step as a big step and see where i finished after that
A4 – GHD hip extensions x 10 + 10 sec hold after last rep, rest 90 sec x 5 sets
Nice
B1 – Light DB alternating curtsy lunges x 10 (5/direction), rest 30 sec
B2 – Copenhagen plank x 15 sec/side, rest 30 sec
B3 – V-ups x 5 + Tuck ups x 5 + Hollow rocks x 10, rset 90 sec x 4 sets
I see what you are trying to do here, smash my legs and my core before 17.2
+
19 cal row @ 1400+ cal/hr
rest 45 sec x 5
rest 4 min x 2 (10 total, consistent pacing)
Heres my two row sets uploaded from ErgData – didn’t know they would upload this big
