10/14/2022
EMOM x 16
Min 1 – Row 30 sec @ 1200 cal/hr
Min 2 – 30 sec bar facing burpees (target of 9-10)
Min 3 – Echo 30 sec @ 65 RPM
Min 4 – 30 sec box jump over (step down on far side)
BFB – 13-11-11-11 – the first round with 13 was a hop up no step and that felt good and smooth but i also decided that in the middle of a metcon I probably would go to the “step-up” instead of the jump so my decision to switch to this was more about managing the actual pace of a metcon. Box jump over was 15-14-15-14
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EMOM x 12
Min 1 – 5 TNG deadlifts @ 225-245lbs
Min 2 – 10-12 toes to bar
Min 3 – 5 ring MU
Min 4 – 40 DU’s
24 on dead, 12 ttb and rmu felt pretty good
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Every 90 sec x 8
Odd sets – Ski erg 15 cals @ strong effort
Even sets – 6 wall walks for smooth speed
6 wall walks felt like my threshold today. 5 felt smooth but number 6 felt like a bit of a grind. 15 cal ski in about 47-49 sec
10/15
AMRAP 12 min (hit this around 85%, nice and smooth throughout)
15 STOH @ 95lbs
50′ HSW
15 Hang Squat Clean @ 95lbs
50 Double Unders
2 + 35 – was not having a good mental health day so I just didn’t have it and wasn’t really in the mood so it was an under performance kind of effort. Was just happy to get a session in
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Accumulate 50 GHD situps for quality, almost use a tempo here to get back acclimated to the movement, 2 sec up and 2 sec down
I like the tempo forcing me to contract the quads which sometimes I over pull from the feet and make myself work harder than i need.