11/15
HSW skill
50ft bear crawl with straight legs and straight arms
50ft crab walk, try to keep hips high
50ft inch worms, arms straight throughout
50ft walk with swing into handstand
done
+
For time
7 ring MU, rest 45 sec
5 ring MU, rest 30 sec
3 ring MU, rest 4 min x 2 sets
*30 total
2:23-2:17 – was way more relaxed in the 2nd set so that seemed to help a lot more in efficiency in the set of 7
+
6-8 sets @ high/repeatable effort:
10 Bar Facing Burpees
50 DU’s
15 wallballs
Bike erg 500m
Rest/Walk 90 sec bt sets
First round was at 2:46 I believe, did some rounding up and rounding down throughout so I never got split times. Only did 6 sets because sets 5 & 6 I pushed pretty freaking hard and would have had a major major drop off on 7 & 8….i have a general idea of pacing for the next progression but i definitely know the effoft. Also based on location i was at i did double db front squat because i did not have a high enough ceiling so to try and even out the difficulty i went with 40lb db/hand – 50 i thought would’ve been a bit too much .
11/16
Row 20 cals, directly into
15 chest to bar
rest 2-3 min
Echo 20 cals, directly into
15 chest to bar
rest 2-3 min
Ski 20 cals, directly into
15 chest to bar
rest 2-3 min
Row 20 cals, directly into
15 toes to bar
rest 2-3 min
Echo 20 cals, directly into
15 toes to bar
rest 2-3 min
Ski 20 cals, directly into
15 toes to bar
Row/c2b – 1:26 – echo/c2b – 1:19 – ski/c2b – 1:32 —- row/ttb – 1:33 – echo/ttb – 1:35 – ski/ttb – 1:40 – yesterday was the first day i didn’t feel sore from the throwdown (maybe a little residual) – but this is where i felt in the past i have gotten really good and efficient with my gymnastics pulling is continuing to get volume especially when i’m still feeling a little sore or tired.
+
Bike erg 10 min @ damper 0, RPM>90
done
11/17 – OFF