12/29/2025 (low volume C2B, shoulder stability, quick burner)
EMOM x 5
3 wall walks (should be pretty easy here, use this to open shoulders up)
I will say that “easy” is kind of relative term here. 3 was easy but my right shoulder just feels weaker an I wouldn’t trust more than 3 a minute today. My wrists also didn’t like supporting myself but I wasn’t racing I was taking it smooth an easy so my time under tension was longer than 3 normally would be.
+
2 continuous rounds @ 88-91% effort
8 cal ski erg @ easy effort (850-950 cal/hr)
6-8 chest to bar pullups
rest 2 min x 3 full sets
*36-48 chest to bar, active recovery between
Was super excited about this based on how good I was feeling until I started. Then I wasn’t quite ready, mentally and physically. I was nervous getting into it and warming up I was so apprehensive of my pull ups. So I said F and just go for it. But I couldn’t find a rhythm after the ski. So I tried starting 3 different times and I just couldn’t get past 3-4 pull ups. So I waited a few moments and just went for the pull ups and I got 6, but I was fighting my rhythm. So at that point i just decided i was going to accumulate 36 reps and not worry about the ski.
+
3 continuous rounds @ 88-91% effort
10 cal row
10 toes to bar
rest 3 min x 2 full sets
*60 toes to bar, little denser here
I could definitely feel the density creep in right away. I don’t know if it all had to do with a week off with travel and not optimal fuel, or the cool down and back to it after the CTB work. But after the first set every TTB felt like a fight. I did do that first 50 reps UB, didn’t feel smooth but there wasn’t really any pain either so that was a win, and the last 10 I had to break those up
+
Every 2 min x 8
18 cal echo bike (or bike erg back up if needed)
52–51–50–55–56–54–58–55 – didn’t really know where to pace, just knew I wanted to be under 1 minute and keep it sustainable.
Tuesday feels – lat is tight but no where near like it has been and shoulder doesn’t feel great, but better than it was a week ago