Strength:
A. Bent over Bb row – 5rm for the day
B. Deadlift – progression
Heavy single from 2″ blocks
Conditioning:
A. Emom x 10
10/8 cal bike + 10 heavy Russian swings
*note 8/8 is a good scale to this and do able for most. 10/10 will be for the upper level folks
Rest recover of different session today
B. 10 deadlifts + 1:45 bike hard effort x 3 rds; rest 6
Gymnastics
Emom x (x)
Start with 1 strict pull-ups 2 butterfly 3 bar muscle ups
Next min 2/3/4. Next 3/4/5. Next 4/5/6 and so on til failure
Assistance :
30 tgu alt arms (light and focused)
A. Barbell Row- 225×5, 245 for 3
B. Deadlift- 440, accidentally did a 2 inch deficit instead which I’m pretty sure is wrong but either way it’s a PR from any sort of deficit
C. Emom- Done
D. 315# for all my deadlifts, 37/30/28 cal on bike
E. Pull-up EMOM- got to the round of 7/8/9 and completed 7/8/3 muscle ups