PM
EMOM x 12
Min 1 – 5 RMU
Min 2 – 6 sandbag ground over shoulder @ 150lbs
Min 3 – 7 BBJO @ 24in
Muscle ups felt great today. Sandbags were the hardest part of this fun little piece. Just the right amount of work to go really hard and have just the right amount of rest to keep the output high. Well done
(rest 4 min)
EMOM x 12
Min 1 – 2-3 squat snatch singles @ 175-185lbs
Min 2 – 20-30 heavy cable DU’s (drag rope if you have access)
Min 3 – 13 row cals
2 squat snatch @ 175 – just didn’t feel snappy warming up, but also didn’t take a long extended time warming up. Then starting focusing on staying over the bar longer and that made that huge difference in efficiency. 30 reps on drag rope and it made the 13 cals feel a little more laborious than i had expected.
(rest 4 min)
EMOM x 12
Min 1 – 3 back squats, moderate to tough
Min 2 – 15 wallballs @ 30lbs
Min 3 – 50ft HSW
245 on back squat, could’ve gone a little more there but might have sacrificed some quality. Wal bal and hs walk combo was a great kind of tough.
Was going to swim in evening but the times were misprinted on website so went on no lap swim available. Going to call tomorrow and get the absolute low down. Have relied on website not talking to people. Went for a run in the neighborhood just to get the second session in. 3 – 1 mile repeats – terrain was different in the loops i made some times weren’t consistent but efforts were about a 5K pace or a little slower.