Bar facing burpee skill/pacing work – do 4 sets of 10 reps, with 2 min rest between, work on finding consistent pace and efficient footwork
tried two different style of burpee, my end goal on all was to turn and pivot immediately upon landing
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For time
10-9-8-7-6-5-4-3-2-1 Shoulder to overhead @ 155lbs
12 row cals after each step
12:33
Cycle time of barbell wasn’t fast but it felt crisp and smooth with tng at shoulders. All unbroken and felt relatively easy. Row stayed above 1000 on all rounds, as I passed the 5 round mark I tried to get a little faster with my rhythm of rowing, round 8 I think I was around 1300, 1400-1500 on 9 and 1800+ on 10. Thought row would get me more so could’ve pushed that a tad bit more.
Set Cals to do a countdown, I feel they count differently when counting down vs counting up. Have you guys ever played with this in training or have any data on it.
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Side plank with top leg abducted x 20sec/side, rest 40 sec bt sides
Banded lateral walk x 10 steps/direction (slight hip and knee flexion)
Banded pull throughs with active glute squeeze x 10 reps
Toes to rings x 5 with big arc on kip swing
rest as needed x 3 sets
holy shit I am terrible at side plank with abduction