A – BTN split jerk x 1/Front rack split jerk x 1, rest 2 min x 6 sets
185-205-215-225-235-245
B – 1-arm DB shoulder to overhead x 20 for time @ 70lbs (10/arm, switch halfway), rest 2 min x 2 sets
47
41 – went with right arm first.
The eccentric was harder on my left, but the contralateral balance from the db in my left hand was a difference maker. Also my movement economy from my left felt way better than my right hand. There was even one rep in my left hand that I didn’t get great hip drive and I was able to drop fairly low and make it a smooth clean rep, couldn’t stay the same for the right arm if I was in the same case
+
EMOM 12-18 min by feel
1- 14-16 kipping hspu
2- HS walk 30 sec max distance
3- 30 sec bar facing burpees
4- 6-8 bar MU
5- 12 rebounding Box Jumps (start at 20in, work on controlled bounding and good mechanics)
6- 14-16 GHD situps
I actually only went 12 minutes. Had originally planned to do 18, but my handstand walks were shit today, my hands didn’t feel great doing the 6 bar muscle ups, and I felt sluggish all day. Poor night sleep and straight out of the car from the 2 hour drive into my session. Haven’t done a bounding box jump in who knows how long, so getting rhythm with that was off. If there is some value, sneaking this skill in from time to time will be something we like to get touches on from time to time.
+
Ski erg 500m progressive intensity, faster every 150m
rest 2 min x 4 sets
Forgot to write down immediately after, don’t remember 10ths of the seconds but remember the whole numbers
1:56-1:56-1:54 (lowered damper) – 1:55