For times
HSW 50ft
5 ring MU
3 squat cleans @ 245 + 5 squat cleans @ 205lbs
3 ring MU
15 row cals @ >1600+ cal/hr, get in quickly and get to working effort quickly, but dont redline)
rest walk 3-5 min x 3-4 sets
(high end volume – 200ft HSW, 32 RMU, 32 squat cleans)
5:23-5:40* – (as soon as I turned rower on it went to reboot the whole system so I had to run about 60ft to the next closest rower. I’m pretty sure this set would have been about the same time or maybe a second faster – 6:35 – transitions were slow, handstand walks slowed down a little and I didn’t move to the rings very fast. Same with the 245. And I also missed a rep @ 205 because a foot got caught on a split in the rubber. I could feel myself fading a little in this round so that is where i decided to call it.
Breakdown of the day, for the one time before that I though I was feeling better and realized I wasn’t, but this morning, tody, something just felt different mentally and physically. I was hoping I wasn’t setting myself up for false hope. My 245 barbell felt solid and more comfortable. Goal was to do 1 rep every 20sec and wasn’t far off. 205 i stayed on top of it and just went when i felt right. Handstand walk on set one and to were 33 and 32 sec, pretty happy about that. Even set 3 with a longer break bt the 25’s was 40sec. Muscle ups, 85-90% of them felt the way they’re supposed to and a few of them just really felt the drills come through. Row’s were in the 1400’s and it didn’t feel like a painful effort to get there. I will say that my back feels super super tired now, it reminds me of the times when you would hammer positional work for what felt like 3 days in a row and I know how much better I got from it
+
loaded GHD hip extensions x 4-5 + unloaded GHD hip extensions x 10-12, rest 2 min x 4
5 and 12 @ 25