Mid-Morning Session (10:00am)
1. 4 sets of:
10-second hollow hold + 2 strict hollow ring pull ups + 5 hollow-arch kips
2. 3 sets (every 5-minutes)
max unbroken ring muscle ups
3. EMOM for 16 minutes
1. 20 GHD sit ups
2. 60 unbroken double unders
3. 20 alternating pistols
4. rest
4. 5 sets of: 750m row ( keep around 2k PR pace)
(rest 2 minutes between)
Evening Session (6:00pm)
1. 4 sets (each for time)
9-6-3 of:
deadlift (405, 365, 315, 250)
ctb pull ups
Results:
1. done
2. 15-9-7
3. done
4. 2:29.10, 2:33.10, 2:32.90, 2:32.40, 2:30.90
1. 2:22, 2:03, 1:41, 1:27
Notes:
-- muscle ups felt decent today. technique just fell off once I started to fatigue through the sets. need to keep working on staying tight.
-- rowing was tough today. wasn't able to keep everything to the 2k PR pace, so backed it off a bit and got faster over the last 4 sets.
-- evening session intervals were heavy. all sets unbroken, which was a big positive. heavy deadlifts and high rep deadlifts have always been an issue, so a good workout for me to me.
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