3/21
1 set, 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
Done – if the windmill was a prelude to the day then it could be future feedback
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1 set, 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)
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EMOM x 4 as overhead warmup
1 – 5-6 plate step ups from wall facing HS hold OR piked position
2 – 5-6 strict toes to rings with controlled negative
3 – 2-3 partial or full ROM wall walks
4 – 3-4 controlled ring fallouts from kneeling (extend ROM with each rep as you go)
Plate step ups were really hard today – it didn’t hurt the shoulder was just really hard, and I was so sore – that is what felt really hard to get into that overhead position
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EMOM x 8 (2x through)
1 – 4 ring MU
2 – 50ft HSW
3 – 2 rope climbs
4 – 50ft dbl DB front rack walking lunge @ 50/hand
No access to ropes today so goal was to just do the triplet work, went for my first ring muscle up and my shoulders/lats were so freaking sore (good sore) – i just skipped the muscle up work, spent 5 minutes on handstand work and got 2 sets of lunges in. I had to get into the gym earlier than I preferred so I didn’t have enough time to get a really extended warm up in for my upper body. Once again, i will reiterate, no pain just felt tight and sore.
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On a 15 min clock
For reps
19 shuttle runs, into
AMRAP in remaining time
19 wallballs
19 cal row
232 – (6+4) – first round i broke the wall bals in 2 sets, after that I did 3….thought was, i need to hold row in the 1200’s and if i did two sets or one set on wall ball that row pace my really fall off, if I took a longer than “needed” rest break on wall balls i told myself that means you have to fight to keep row pace a little higher. I found my true rhythm in the 3rd-ish round, before that I might have dropped below 1200 for one stroke every so often but after that i was mid 1200 and was keep spm around 24-26. Last row was 1300-1400 because i knew I needed to get back and get a few wall ball in.