(easier day, keep cyclic efforts very sustainable and keep quality on other movements)
EMOM x 20
Min 1 – 4-5 ring MU (can alternate sets with bar MU if youd like to get touches on both)
Min 2 – 40 sec row @ threshold ‘effort’
Min 3 – 50ft HSW
Min 4 – 40 sec bike @ threshold ‘effort’
5 ring muscle ups each round, felt really good today and had some things that really clicked in the session, it helped to have a little bit of a break and felt no stress going into them. I stayed with ring because I feel like I need more work there. Hs walk, only broke within the 25ft turnarounds on the last set, felt some tightness/stiffness fatigue in my back for that. I got a little bit ahead of myself in efforts on the bike and row, as I should’ve stayed a little more sustainable but just felt the groove and kind of pushed it
+
EMOM x 20
Min 1 – 12 1-arm alternating DB snatches @ 50lbs
Min 2 – 40 sec ski @ threshold ‘effort’
Min 3 – 50ft 1-arm DB OH WL
Min 4 – 40 sec reverse sled drag, grindy load
Reverse sled drag wasn’t as grindy as I needed but I didn’t want to fall into the “hot” efforts that hit me in the first emom
+
10 min hip/hamstring mobility/movement work
done