AMRow 1k @ 90% aerobic effort, start a set every 4:30 x 3
3:46.7 – 1:53.3/23
3:44.2 – 1:52.1/24
3:40.3 – 1:50.1/24
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Straight arm side bridge with top leg abducted, ALAP/side x 2 sets/side
the abducting leg felt like it wanted to cramp around 15 seconds, 20 seconds each side.
PM
I showed my work today to a friend and he asked if my coach didn’t like me lol.
Lats were super sore going into this today, assuming from deadlifts. So did extra lay activation and movement. Also going into this was a little intimidated by the hspu, knew we did a Burpee muscle up max rep in 30 seconds and remember I was consistently in the 3’s so I knew i would be consistent at 40s here.
EMOM x 30
Min 1 – 4 burpee MU’s
Min 2 – 8 deficit HSPU (4in)
Min 3 – 12 alternating pistols
Min 4 – 16 box jump overs @ 24in
Min 5 – Rest
Was in a good groove until half way threw work and I realized I still had halfway to go, and took the wind out of my sails mentally. Regrouped and settled back in.
Round 5 I missed the 8th handstand push up. Round 6 the rings were swinging too much that not sure I would’ve gotten in the 4th rep in time. That round of hspu I failed the 8th rep twice. All other felt pretty good.
Pretty happy overall after the way this week has been. I did some evaluating and have been under eating so worked on getting that back up.
+
CARs full
done