A – Every 30 sec x 30 – 1 strict C2B pronated pullup AHAP50
Was hard to gauge what weight would be great st for this many reps. 50 felt easy in the beginning, missed rep 21 with a more narrow grip, but was fine next rep. Rep 25 was when the grind really hit, wanted to make up the Miss at the end, missed making contact
B – Every 90 sec x 5 sets – 6 Dbl KB hang clean and jerk
50’s for the first 4 sets, should’ve stayed there to focus on good movement pattern. Reps 1-4 always felt mechanically solid as 5 and 6 felt they got away from me a little bit in front making an improper rack position.
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E2MOM x 6 sets
Row 12 cals
6 burpees over erg
(faster with each row, same pace on burpees with breathing as your pace-setter)
49(31.1)-47(28.2)-45(26.9)-45(26.7)-41(24.0)-40(21.4)
Aimed to increase output at 1000 cal/hr each set, started at high 1400’s, on the last set was in the 2000’s and that was the only set that I felt like the burpee pace might have been a slight bit off from the previous set. This was the perfect training piece, I loved pushing harder each set and felt I got some good value out of it.
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C1 – Chest supported DB reverse flys x 10-12, rest 1 min
12 @ 12’s
C2 – FLR on rings with thumbs out x 40 sec, rest 1:20 x 3
on these I always feel my low back burning a little bit, I try and create so much tension and pulling my ribs to my hips in that hollow position