Day 1
EMOM x 18
Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press
Min 2 – 30 sec AMRAP empty bar OHS
Min 3 – 30 sec AMRAP R-arm javelin press, empty bar
Min 4 – 30 sec AMRAP empty bar thrusters
Min 5 – 30 sec AMRAP L-arm javelin press, empty bar
Min 6 – rest actively on bike
10-13-8-15-8 ——— 12-16-10-17-10 ——-14-17-8-18-8
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EMOM x 18
Min 1 – 3 RMU with 1 sec pause at the top of each rep in straight arm support
Min 2 – 6-8 sHSPU with 1 sec pause at the top of each rep in extension
Min 3 – 4-6 bar MU with 1 sec pause at the top of each rep in straight arm support
Min 4 – 6-8 kHSPU with 1 sec pause at the top of each rep in extension
Min 5 – 5-7 band ASSISTED strict chest to bars with a pause/hold in contact at top of each rep
Min 6 – 6-8 ring pushups with 2 sec pause at lockout each rep, turning thumbs out
For ring – had to do from seated L – was afraid to do more than 3 thinking that pulling from that arm position could create some bad habits…..strict hspu did 6/6/5,,,,bmu had to do jumping from a bar that had enough clearance for my head between the bar and the ceiling….khspu was 8 ring push up – 8
Day 2
Bike 3 min nasal breathing only
Bike 2 min inhale through nose, exhale through mouth
Bike 1 min regular breathing
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Every 8 min on the min x 4-5 sets as able to stay consistent
20-14-8
Echo bike cals
Row cals
5:20 – 5:00- 5:00-5:05-5:23 – first round was just figuring out what pace i could hold and the last round was definitely some attrition that i felt mostly on the first bike effort
Day 3
Thoracic extension prep
2x through
plate squat flow x 3
serratus anterior wall slides with lift offs x 3-4
wall assisted throacic bridge flow x 3/direction
seal pushups x 5-6
This was awesome. First set wall thoracic bridge was sketchy but it was so much better in 2nd round and actually liked it (didn’t like it so much on fist time through)
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Tucked kick up to HSW 25ft with towel between feet throughout whole set, new set every 2 min x 6
I dont think i would have felt as comfortable with this had i not done the drill last week. This actually felt good today but definitely made the shoulder time under tension feel so much longer
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HSW 25ft into a max effort freestanding hold at the end in a 4x4ft box
new set every 3 min x 6
Hs walks were around 14-16 every time – 3-9-6-8-10-2
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Every 2 min x 5 sets
2 wall walks
8 deadlifts @ 225lbs
2 wall walks
55-57-55-56-1:06 – wall walks didn’t feel hard until the 14th/15th rep range.