6/10
Every 5 min x 4 sets
Row 40 cals @ 1200 cal/hr, into
Set 1: 30 GHD situps
Set 2: 20 PC/PJ @ 115lbs
Set 3: 10 ring MU
Set 4: 100ft HSW
3:26 — 3:42 — 4:49 — 90ft -> I had a feeling that after the big set of ghdsu, i was going to be effected a little, but I was happy that I kept row pace the whole time*. The ring muscle up set, was out of breath and my confidence doing muscle ups with a high heart rate just isn’t there right now. I finished with so little rest that I told myself you have to fight for this row, i did fight for the row and it was a grind, but I did take a pause with about 12 cals to go because i did think that i wasn’t going to make it. 3 times my row dipped just below 1200 but was easy to get it back up above 1200, and the hs walk, I was just smoked mentally and physically at that point, so it too was a confidence thing as well. Overall it was a decent session but left a bad taste in my mouth for lacking some tenacity to fight and fail if i had to for the final two gymnastics movements.
+
1-arm banded KB OH carry x 50ft/side, rest 30-60 sec bt sides x 4 sets each
@ 35
6/11
A – Front rack split jerk – 1 rep every 90 sec x 6
*working sets at 195-205lbs, smoke them all
195 for the first and then I did 205 x 6, shoulder felt pretty good here and stability and footwork felt pretty dialed in
+
For time
55 OHS @ 75lbs
55 chest to bar
55 wallballs
55 bar facing burpees
17:08 – well….i had a good plan on the overhead squat but my legs felt tired, my plan was 8-8-8 with short breaks, I stuck to this well but my speed/rep slowed down in the last set there, kept to the 8’s and last of 7, but the rest got slightly longer as the speed/rep and perception of fatigue effected my confidence to attack it at the some aggressiveness. The CTB were very weird today, it took me to the 3rd rep on every minute set to find my rhythm. I did 7 until i had to do singles and it was just feeling out of sync. My shoulders were pretty sore so not sure if it was that, I also hadn’t done CTB on the bar that I had been doing for the past sessions of the CTB progressions, which shouldn’t really make a difference at all. But that was a little frustrating, so i just chipped away. Wall balls were fine, rested more than needed towards the end of the set but was also wanting to just keep moving when i got to the burpee, and it was slow but I tried to stay as steady as possible. After these training days this week, my body is not feeling beat up, but some pretty quaility work and adapting to the heat, and just feeling a good fatigue and soreness.