We went from deload last week to you are going to die within 5 days…..
AM
Every 8 min x 2 sets
Row 1k
8 bar MU
12 dbl KB hang snatches @ 53/hand
60ft dbl KB front rack walking lunge
6:14-7:08 – goal on row was to pace in 4 different 250m sections, come out strong, cruise around 1:45 in the middle, don’t fight to hold the pace from 500-250 let it happen but stay consistent and smooth. And last 250 was to not drop off too much but lower spm to around 22/23…. ub on muscle ups, first set no problem, second set was contemplating not but when I got into it I said just go for it. Broke up the snatch strategically and lunges didn’t break on the first round and only broke to turn around on the second.
+
Every 8 min x 2 sets
AB 60 cals
2 rope climbs
12 dbl DB box step overs @ 50/hand, 24in
BB OH WL 50ft @ 115lbs
7:11-7:57 – step overs were the death of me. Was off bike first set was sub 4 but don’t remember exactly, 2nd was about a minute before I could even move anything. Second set – was disciplined at quick transitions, breaks in between are another story. OHWL was a huge fight mentally and physically
+
Every 8 min x 2 sets
Ski erg 800m
12 dbl DB devil presses @ 50/hand
30 kipping HSPU
7:50-9:14 – was pretty smoked at this point but fought hard to mnetally finish the devils press – I think I attacked them way better in the 2nd set, but was so shot at that point on the ski erg with so little time to rest that kind of screwed me. In the second round of devils press I quickly decided I was going to do 2 quick break, 2 quick break, and then when I got to 6 I did 3’s to finish, and handstand push ups took longer breaks than I should’ve
PM
1k runs from last week, lets get some running volume in if weather cooperates this week
4 sets of 1000m – my hamstring tendons held up, I could feel them getting slightly irritated so I only did 4. Really nice local track to run on, however, I didn’t plan well and ran the last 250 of the first 3 sets into the head wind, wasn’t really accustomed to running into the wind on the track so it definitely made it harder to increase intensity on certain 250m portions. 4:45 – 4:52 – 5:05 – 5:08 – lastly, during the 2nd or 3rd run, I thought to myself, you must not expect me to get a ton of wall balls tomorrow so I’m just going to fatigue the body, legs and brain on friday.