shoulder extension protocol and hip movement quality
+
A – Clean cluster – 1.1.1.1.1, new rep every 15 sec, rest 2 min x 4 sets
225-230-235-240
B – Front Squats – 3×3, rest 3 min
275-295-305
C1 – Banded prone hamstring curls x 10-12/side
C2 – Side lying straight leg adductions x 10-12/side
C3 – Banded lateral monster walk x 10-12 steps/direction
3 sets
done
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For time, high effort
15 strict HSPU
40 row cals
20 kipping HSPU
40 row cals
25 burpees over erg (lateral)
7:23
Did my first burpee at 6:04
First round on row I wanted to stay above 1300 cal/hr, second round I wanted to stay above 1200. Wasn’t as successful at goal on round 2 as I was in round 1. Wasn’t sure if I would be able to hit all the strict hspu unbroken as warming up for it, I didn’t feel great or strong overhead. After the second 40 row cals, I took about 8-12 seconds before I started the burpees.