am:
A. Front SqT – climb to heavy single in 12 minutes ; volume is key
B. emom x 5 x (muscle ups), low volume here, just cycle time / timing as focus
C. Ski erg intervals @70-80%
200-300m splits. 5-6 of them rest 1-1.5 / 1
*those who don’t have do some row recovery intervals but at different angle than normal. <plates under year or front
pm:
A. 4 rds @70-80%
Row 300m
30 UB double Unders
10 DB / Kb power cleans 55/35 (ish)
30’ lunge with Ur kb Db. Front rack position
15 t2b
30 ub DU
10 power snatch tnG 95/63
Row 300m
Rest 5 min between rds
B. RECOVERY RECOVERY RECOVERY
take care of your body for as long as you have today
AM:
A. Front squat
-180
B. EMOM
-7/7/7/7/7
C. Ski erg
-completed
PM:
A. Only 2 rounds
-5:22
-5:08
B. Reverse hyper
A. Front squat – hit 355# – jumped to 370# and tried for a PR but wasn’t happening today.
B. EMOM x 5 = 7 MU
C. 4 Rounds – 6:12/6:00/5:50/5:52 (the double kbs were rough on the cleans)
D. Put the rower on a 12 inch box – did 6x300m row @1:55 pace w 1:30 rest
A. 263
B. 5, 300s with 1:15 rest with 45+25# in the rear <that sounds dirty
C. EMOM 5 with doubles. No chicken wingin
Pm
A. 6:08/5:51(felt the wind in my sails apparently)/6:09/6:09
Unbroken on everything. Slow and steady though.
#atleastimconsistent
Morning:
A- front squat 5×1 90%
300 across
B- DB rows 3 second pause at top 5 reps each arm 70-80-90-100
C- 1k row recovery
Afternoon:
A-EMOTM thruster at 225# for 6minutes
B- 4 rounds
300m row
15 burpee over rower
10 ohs 155#
5 mu
Time: 16:24
C- ten minutes
Odd 10 wallball 25#
Even 10 BJ 24 inches
Worked efficiency here cycle time
Quads are lit up from yesterday.
First round of metcons keep hitting my breathing hard with this chest cold I got. Went unbroken on mu and ohs in workout happy with that. Pretty sure BP is just trying to murder me before opens so i don’t do well 😉
Just clearing that system out best buddy. U will thank me when U can breathe again
Did our class
A. Front SqT – sneaks no sleeves no belt. Climbed up to singles at 275
B. Comp wod – 3 rds
* only resting 3 min between rds
** smooth pave
5:27/5:45/5:35
Hitting 15.1 tomorrow night
Front squat: 195, 20lb PR 🙂
Muscle up practice
Congrats on pr! Still awaiting video 🙂
A. Front SqT – 106kg/233lbs – PR by 2lbs
B. 4 Rounds @ 70%
Rounds:
6:13 (11:13) – 6:13
18:03 (23:03) – 6:50
29:59 (34:59) – 6: 57
41:39 – 6:40
Went a true 65-70% here. My shins hurt like a mother on the double unders. Assuming from box jumps yesterday.
AM
A.)Front Squat: 200(current pr)
Muscle Up EMOM: tried stringing two together each minute, failed on the second rah time. Having a really hard time transitioning to a non-false grip and connecting my kip with my pull.
AM
A.) Front Squat: 200(current pr)
B.) muscle up EMOM: tried stringing two together each minute but failed on the second each time. Having a really tough time transitioning away from the false grip and connecting my kip with my pull.
PM
4 rounds at 70%: 44:44…might have spaced timing each individual round
A. 390 pr
B. Done
c. 45:23
unbroke the dus was happy
unbroke snatches
kb cleans kill me and ttb