10 min @ warmup pace
10 cal bike
8 wallballs
3 strict pullups
3/direction cossack squat
25lb wall ball – strict pull ups feel like it starts to warm up my elbow a little so will have to remember that for some elbow intensive days.
+
HSPU play
floor kip drill x 5-6 min
Done + through in some handstand shaping drills so I wasn’t going to get rug burn from the floor drill for 6 min straight
+
3-4 sets
6 deficit kipping HSPU (4in)
12 1-arm alternating DB snatches @ 50lbs
30ft HSW
rest to recovery
1:07-:56-:58-:58 – first set i did 15ft out and 15ft back but decided to go 30ft straight on the last 2. Hspu didn’t feel as crisp as last week but in this set up I feel I could’ve gotten 10 pretty solid and consistently.
+
1 set @ SPRINT effort
Row 250m
15 russian swings @ 70lbs
25 burpees (open hips at top, minimal jump/clap)
15 russian swings
Row 250m
(goal finish of sub 4:15)
4:07 – row splits 48.7 (1:37.9) & 47.3 (1:34.6) – i almost forgot how to swing a kb, have done everything with it but swing it for a long time. Was so nervous about this piece just from all the memories it brings up, so I spent 3x as long warming up for it. But this felt pretty good, also felt good to see the row pace creep down into 1:29 territory for the last 30-40meters