Day 3
Tabata intervals, 20 sec on 10 sec off x 6 rounds
Station 1 – Heavier cable DU’s
Station 2 – Wallballs
Station 3 – Hand release pushups
Station 4 – Strict wide grip pullups
Heavy cable reps – 35 – 29 – 24 – 29 – 31 – 29, wall ball – 12 across – hr push ups – 12 – 11 – 13 – 7 – 9 – 11 pull ups, 7-9-10-8-7-11 – the transitions at times got me and hurt my overall rep score more than overall capacity and endurance. I would say in round 4/5 is when i did find it a little harder to recover.
+ (rest 4 min)
Tabata intervals, 20 sec on 10 sec off x 6 rounds
Station 1 – Bike erg
Station 2 – Freestanding HS hold
Station 3 – Ski erg
Station 4 – single leg bottom of pistol isometric hold x 10 sec/side
Did not track calories on machines – freestanding hs got better as i went as i was able to consistently get a hold of 9 seconds on the last 3 round – pistol isometric hold is fun
+ (rest 4 min)
For time
100 1-arm DB strict overhead presses @ 35-40lbs (alternate arms every 25 reps)
5:50 – out the gate might have done too big of a set with my left hand, then when i switched to my right hand i didn’t feel as strong for as big of a set, but on the 2nd 25 there i definitely felt the more enduring of the dominant hand then the back half in general.
I did not get my swim in this week, i was really bummed about that, just poor planning on my part to set up the week to get that in and when i could’ve i did not maximize the time efficiently to get to the pool. Did a bro sesh on Friday and partner workout on Saturday.