I really prioritized a great warm up today – did a 20 minute amrap – warm up of movements I feel I should have some decent volume in that don’t necessarily need to be in every week progressions – (ie glute ham raise, ghd sit ups dbl kb c&j & snatch) This got my heart rate where it needed to be and I felt mentally better than I’ve felt in a long time.
EMOM x 15-18
Min 1 – 40 sec row @ <1:40/500m
Min 2 – 25 sec DU’s
Min 3 – 40 sec AB @ >400 watts
Did 18
Row was around 1:38-1:39 – I had to work for it for sure but was super sustainable and felt I could’ve maintained for at least 3-4 more sets.
Bike was easy today – stayed around 425 most of the time
+
EMOM x 15-18
Min 1 – 40 sec ski @ <1:52/500m
Min 2 – 25 sec wallballs @ 30lbs
Min 3 – 40 sec AB @ >400 watts
Ski was solid today – sometimes hit 1:52 but was mostly between 1:49 – 1:51
Most sets of wall ball were 13 – but occasionally if I didn’t catch the wall ball in the perfect position it would carry me forward and I hit 12 on those
Bike once again on point
Did only 15 because I could feel power dipping – wanted to get the best output for the 8 sec wattage work
+
AB 8 sec for max watts, new set every 2 min x 4-5
1427-1387-1427-1387
+
5 sets of bent knee hollow hold with cat camel iterations during rest times, record time held each interval
done