9/13
2 rounds, continuous effort
Ski 250m @ steady effort (around 1:55/500m)
12 hang squat cleans AFAP @ 115lbs
3:32 – finally some of these that i had some confidence in of moving unbroken
+ (rest to recovery)
2 rounds, continuous effort
Row 250m @ steady effort (around 1:50/500m)
12 overhead squats AFAP @ 115lbs
3:21
+ (rest to recovery)
2 rounds, continuous effort
Echo 15 cals @ steady effort (300-350 watts)
12 deadlifts @ 275lbs
3:46 – i kind of surprised myself with the deadlift today, was planning on having to do doubles but when i picked it up the first time after the bike I was surprised, probably defeated the idea of the steady effort on the machines but just happy the deadlift did not break me down.
+
2-3 sets, rest as needed
Single leg hamstring slider negatives x 4-5/side
Hanging psoas march with miniband x 4-5/side
Banded lateral monster walk x 8-10/direction
Banded good mornings x 12-15 tempo reps
Done 2 sets