Morning Session (9:45am)
1. 3 sets of: (gymnastics warm up)
20-second hollow hold
8 KB bent over row (each arm) w/ light-moderate weight
2. 4 rounds
660ft shuttle run (11x 60ft)
max rep ring muscle ups
3. 3 sets of:
3-minute AMRAP of:
10 deadlifts (135, 225, 275)
100ft prowler push (50ft and back) (150lbs total)
(rest 3:00 between sets)
4. rowing
1000m row @ 2:10-2:15 pace
1000m row @ 2k PR pace (1:38.90)
1000m row @ 2:10-2:15 pace
1000m row @ 2k PR pace (1:38.90)
5. 3x10 fat bar bent over row
Results
1. done (44, 53, 70 for the kb row)
2. done (15(PR)-7-7-7 MU)
3. 3+4DL, 2+10DL+50ft sled push, 2+6DL
4. 2:10 pace, 1:38.80 pace, 2:25 pace (first 300-400m was real slow), 1:39.70
5. forgot to do :/
Notes
1. happy to PR my max set MU. still think I have more reps than that in there if really on my game.
2. the DL/sled mix was brutal. posterior was just fried. 275 felt like 500.
3. rowing was tough. wanted to really hit #2/#4 paces but just slipped too much in the middle 500m of #4. need to keep working.
4. completely forgot about the fat bar bent over row. will make it up at some point. was pretty smashed after the 3 conditioning pieces but still would have had enough to hit this.
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