9/17 (DSGN overlap)
On the 8 minutes for 4 sets:
14 Burpees to 6″” reach
28 wall balls
14 bar facing burpees
14 box jumps 24in
3:36–3:37–3:54–4:17
In sets 1-3 I felt completely in control, was forcing the pace on both burpee, the 6” reach is the one I had a target pace more than the other. On bar facing, I just tried to stay low and have crisp footwork. All sets of wall ball UB, the box jumps probably had the biggest impact but with those being last for me it was not a problem. On set 4, I really tried to slow down the 6” burpee because I felt the fatigue creeping in big time, this time on WB, it was sheer will that allowed me to power through. The bar facing in this set, I started the first 5-6 reps in survival mode and then found a gear to quicken the pace and focus on those minor details of staying low and good footwork.
Part 2: 50/35# DB EMOM’s
9 min EMOM:
1- 10 DB front squat
2- 25 foot front rack lunge
3- 10 DB Box Step-overs
This was so freaking hard. I felt so taxed going into this that it was a straight up grind. The front squat and lunge were manageable but everytime I started getting everything under control, my heart rate, my mind, my soul, the step overs sucked all of that right back out of me.
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9 min EMOM
1- 12 DB power Snatch
2- 12 DB Hang Clean and Jerk
3- 8 DB Power Clean
Looked at this as an opportunity to work on these movement under extreme fatigue mentally and physcially.
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9 min EMOM
1- 25 foot OH walking lunge
2- 10 DB hang split snatch
3- 10 DB hang clean and split jerk
Did all OHWL with right hand overhead, I feel that’s the side that my thoracic gives me the biggest challenge to maintain good position.
Part 3: Core
A1. L-sit; 15 seconds x3-5; rest 45 sec
A2. Inverted hang on bar; 15 seconds x3-5; rest 45 sec
Got these 2 done and didn’t have the energy to have high quality in completing the B series
B1. Arch body rock; 45 seconds x2-3; rest as needed
B2. Side plank; 30 seconds x2-3; rest as needed
B3. Hollow hold on GHD; 30 seconds x2-3; rest as needed
B4. Plank to pike with feet on rower seat; 10 reps x2-3; rest as needed