EMOM x 8
Odd min – 2-3 ring MU
Even min – 6 BBJO @ 24in
ring work felt really good today, just a couple of key things I was forcing on made a big difference today
+
EMOM x 8
Odd min – 2-3 bar MU
Even min – 4-5 sandbag ground over shoulder
same for bar – on the very first rep I scared myself because I was afraid I was going to go all the way over the bar.
Went with 5 sandbag
+
B1 – 1-arm sled drag from front plank x 50ft, alternating hands each pull, rest 60 sec
this was so much harder than staying on one side, I’m assuming the overall distance from the first couple of pulls made all the difference for covering the all that friction and surface area
B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
man these still burn
C1 – Supinated grip pullup negatives on x 6 count x 1.1.1, rest 10 sec/1 min
these felt good, good eccentric control
C2 – Towel threaded KB farmer carry 100ft, rest 2 min x 4 sets
53 – think I need to crank this weight up next week
D – Wrist flexion/extension curls with banded KB on BB sleeve – 2 raises each direction x 5 sets
done