2/10
2 sets, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
EMOM x 12
1-5: 2 power cleans @ 185-205
Min 6 – Rest
7-11: 3 hand release deadlifts @ 245-275lbs
185–195–3×205 – and 275 with double overhand on last 3 sets
+
Every 4 min x 3 sets (burpee/BB speed work)
5 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)
*target finish per set of < 1:40, 20 sec/round
1:27–1:34–1:31— it was the barbell cycling that kept me from keeping those sub 1:30 – burpee pace felt strong and very sustainable at that high turnover from start to finish, except maybe round 5…i didn’t video but I will assume based off of perception of fatigue that the bb cycling is what deteriorated as the rounds went on. On the last round I went a little faster by using a muscle snatch for the first 3 rounds, that definitely put some time in the bank but that made the bb feel a little sloppy in round 4&5
+
4 sets, rest 4 min bt sets
6 dbl DB devil press @ 40-45/hand
Row cals @ > 1250 cal/hr
**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round
40 on all….had someone do this with me so I did not want to lose, but I did game it a little towards the end of 3rd and 4th set – knowing that I was a few calories away from finishing and knew if I dipped below 1250 i still had some time to get back up and threw the finish line. But overall through all 160 cals i only dipped under 1250 once as soon as I got those first starter pulls in
+
Additional midline support x 3 sets
KB hip to halos from tall kneeling x 10 alternating reps (5/direction)
KB drag throughs from front plank x 10 alternating reps (5/direction)
1-arm KB farmer carry x 100ft/side (minimal lean/twist)
I was pretty smoked by this point today, mentally and physically so kept it super super light on the drag through and the carry
2/11
EMOM x 28 (4x through if quality stays high)
1+2 – Run 300-350m
3 – 18 toes to bar
4+5 – 30 cal echo
6 – 75 DU’s
7 – Rest
You said 4x if quality stayed high, well, on the 3rd time through, i had one second to spare for the 30 echo cals, and on that round I missed DU #74….so after round 3, i took a 4 minute break and wanted to complete the 4th round….I just really wanted the TTB volume…UB on all TTB, I know that there was a long break from round 3 to 4 but I am happy for that. Bike took 1:35–1:40 and 1:59 so that creep got me pretty good
+ (rest as needed, shoulder/lat accessory while warm)
3 sets, rest as needed
6-8 back supported DB pullovers, light
15 sec wall facing HS hold
4-5 ring fall throughs from tall kneeling, shorten ROM as needed
100ft light dbl DB overhead carry
Super super light again and after that sucky suck suck I really did not want to get inverted so i only held that for 10sec