EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range
Min 1 – 12-16 alternating pistols
Min 2 – 12-16 kipping HSPU
Min 3 – 12-16 wallballs @ 30lbs
Min 4 – 12-16 toes to bar
16 reps across for 16 minutes. Was super easy and aerobic 2 times through. And a few of them got a little dicey in the 3rd round and kind of forgot my intended effort. Zoned out, became stubborn and determined to push them and the last round was ok on pistol and hspu, but wall ball was a grind and definitely got me out of 80% effort.
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EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable
Min 1 – 40 sec bike
Min 2 – 40 sec bar facing burpees
MIn 3 – 40 sec row
Min 4 – 40 sec DU’s
Ended up doing 20 minutes here, was finding some good footwork practice with the burpee and was liking that I was hitting 12 reps pretty easy and didn’t feel like I was working that hard to get those 12 reps. Was hitting 75 dubz per 40sec – really need to get that a little more over 80, i guess now is the time to trim the rope a few milimters to see about that.
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Back squats – 4 sets of 8, building as you go, leave 20lbs in the tank on last set. rest 3 min
245 – at the end of this day, 255 might have been the best finishing load, i don’t think 265 would’ve left 20 left in the tank
Front squats – 4 sets of 5, same load across, fast and crisp, rest 2 min
185 – more so went here because of convenience but was fast and crisp, 205 I feel would’ve been fast and crips but maybe not for all 5 reps