A – Yoke Walk: 50ft unbroken; rest 2-3 min b/t sets; Add load & continue sets until you start to feel form break down dramatically or you are unable to carry the distance unbroken – maximum of 8 sets
+340 on yoke (I still think yoke is around 190-200)
loaded up 360 and went about 2 feet and decided that was not going to happen
B – Sandbag Over Yoke: 30 reps for time – Yoke set to sternum height, 150lbs
5:58
I had 8 in the first minute, and think I was just over 2 for the first half. I got a little sloppy and tried to rush a few towards the end and almost missed getting it over the bar.
+
EMOM x 15:
Min 1: 25-30ft Lateral Sled Drag – Left
Min 2: 25-30ft Lateral Sled Drag – Right
Min 3: Front plank walk 50ft with feet on sliders
Done
Of all the movements I’ve told you I don’t like, i think slider plank walks are #1 at the top of the list
+
For time
60 wallballs
100ft HS walk
100ft 1-arm DB OH walking lunge
60 empty bar thrusters
10:55
I wanted sub 10 but when I picked up the barbell and realized I couldn’t get it I let off the gas pedal a little. HS walk went way better than I thought it would. Did in 25ft increments, as soon as I got going I did those 25ft unbroken but had a few mess ups right in the first few feet. Wall balls weren’t as smooth as normal or I wished. I did have a wall ball that was a little off inside so it would cause the rebound to be a little unpredictable. Didn’t effect much in the big picture of course, but mentally I kept thinking about it, and occasionally it messed with my rhythm.