AM15 min row, off EMOM to do 1 ‘tough’ strict press (heavy but dont overcompensate with lean back or grind)
+
15 min bike, off EMOM to do 1 ‘tough’ deadlift (keep form and speed, no grinding reps)
+
15 min mobility
Couldn’t get out of driveway in the am in time to knock this out. Going to do it on Tuesday unless you recommend against it.
PM
Wrist CAR’s warming up, with wrist flexion/extension and focused eccentrics in warm up
For time
100 cal AB
50 burpee box jumps to 24in
25 Ring MU
20:23
Don’t know if I should be happy or pissed here. For starters here are my splits
AB – 7:08
bbxj – 6:57
MU – 6:16
AB was conservative, didn’t know how much it would effect the burpee box jumps, tried to hold a minimum of high 300’s watts, could’ve definitely gone harder, but at what cost?
Bbxj – I might have done at least 5-6 more, but definitely no less than 50, was starting to think about my muscle up plan at this time and how much an elevated heart rate would affect the muscle ups. Breathing was high and a little cold air lung (man I miss Phoenix) but tried to keep steady movement and tempo with no highs or lows. Pushed the pace a little in the middle from around 25-40
MU – sets were 7-4-4-3-3-4
Not sure the set of 7 out the gate was the best choice for breathing rate, definitely rested too much b/t sets, not comfortable with high breathing and trusting myself, even though muscle ups felt good overall.
+
10 min bike cooldown
Done
+
8 min box breathing
Harder to do effective box breathing today with still some congestion, so the 8 minutes were not continuous.
+
Bicep curl and band tricep press down with eccentric focus in cooldown.