EMOM x 16
Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU
4&8 1st 2 rounds, 3+6 last 2 rounds
Min 2 – 4 hang squat cleans @ 135lbs + 30 DUs
Good stuff here
Min 3 – 4-5 burpee ring MU
Still very gun shy about rings….opted for burpee bar muscle up and did 4/round
Min 4 – 4 power snatches @ 135lbs + 30 DU’s
My cycle time on power snatch was slow, heart rate was pretty high going into the double unders
Off all the pieces in this one, at the beginning warming up, the dubz gave my shoulders the biggest fits of discomfort. After getting really warmed up it was less of an issue. The hspu portion was just volume, shoulder felt fine but I felt an attrition of strength endurance going into the 3rd round
(rest 4 min)
EMOM x 12
Min 1 – 4-5 strict dips + 8-10 kipping dips
First off used parallel bars. The kipping created the biggest amount of pain. But on the last round I was able to have a slow but rhythmic kip and got 4+8 in. The first round I did the strict reps and kipped a couple of reps and it hurt. 2nd round I did 8 strict and called it there
Min 2 – 8-10 floating deadlifts @ 165lbs (plates dont touch floor during set, but try to keep mechanics/positions as close as possible to regular deads)
8 per round
Min 3 – 50ft HS walk (or time cap at 50 sec)
Sets 1&3 did about 48ft unbroken, #2 I did about 35-40 and finished. The limiter here was that I was overextending at the lumbar and I felt a high high discomfort in my hamstrings from this
Min 4 – 2.2.2 TNG power cleans @ 165lbs, no longer than 8 sec rest bt doubles
Wasn’t smooth but got it done
The level of tension that was involved in this portion made it skyrocket my heart rate
(rest 4 min)
EMOM x 8
Odd min – 40 sec row @ >1400 cal/hr
2nd & 3rd were a huge fight to keep the cal/hr above 1400
Even min – 40 sec BBJO @ 24in (get at least 8/set at a steady but high pace, and then try to sprint the last set)
8-8-10
+
Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)
Was more prepared mentally for the challenge that these create
Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets
done