AM
For time
100 burpees to 12in touch on wall
*switch direction you’re facing after 50
*goal finish – sub 6:10, or around 16-17/min. practice the worm tech in this setup. get chest to ground quick
6:26 – no repped myself 4 times and all 4 of those were jumping with the wall to my left…..I was easily on pace for the first 50, (this is a footnote that came to me in hindsight, when i could used to dunk a basketball which was a very short window, i was a 2 footed jumper and could only palm the ball in my left hand so would jump/dunk with the basket to my right)…..i found when the wall was to my left it took me a while “under fatigue to find the right jumping effort, a few were too much effort then a few were too short, hence the no reps, and then I found my rhythm…..I also found it harder, on the fly to simultaneously move both feet back and together and and find the rhythm of getting the chest to the ground first as opposed to a step back. So this was good exposure to practice those things.
PM
3 sets
35 GHD situps
HSW up and over 2-3 levels of plates (build as you go if successful)
Heavy cable/drag rope 50 DU’s
rest 3-4 min bt sets
This GHD volume actually felt really really good, i wasn’t as fast off the machine as i would like but still happy that i kept a good cadence. I stopped in the middle set but didn’t need to stop in the 3rd set. HS walks over obstacle were a semi win today, my efficiency was up and down but there was a big connection of my feet getting way over to create the momentum i needed but I could also really feel when i did this and lost midline, so i got some good practice with that and did some ramp work like we worked on at camp and actually had one where I made it almost all the way up while kickinig up near the bottom. The key was not rounding my lumbar while getting the feet where they need to be.
+
For time
30 box jumps @ 30in
30 kHSPU @ 2in deficit
30 box jumps @ 24in
30 kHSPU flat
30 wallballs @ 30lbs
30 ring pushups
13:54 – call this one 5 weakness and 1 strength where it doesn’t really matter…….was slow on 30 in box jump, deficit came out really good and felt good, and slowed down at 20, but at that point i caught myself wantinig to walk away from the wall and I made myself stay there, get learning and reminder, goal on 24 in box jump was to move steady and smooth, took one pause on top of the box around rep 22. The hspu on even surface started well but i was trying to be smart and not hit a wall, at one point I could feel the eccnentric control go and I kind of lost it and head slammed to my mat. At that point i just told myself, don’t hurt yourself and just try and keep rest short and sets manageable. When i got to wall ball, the first 2 reps my neck looking up after a few of the hspu did not feel great, so i just tried to block that out, and chip away. Not a great overall piece but there was some good efficiency lessons for me.