3 sets:
400m Run @ 85% effort
L-arm Suitcase Carry 50m
R-arm (same)
FLR on Rings, :30-:45
rest 2 min b/t sets
+
rest additional 10 min
+
30 min EMOM:
1st min: 3 T&G Power Snatch @ 155lb/105lb (increase up or down if needed)
2nd min: 20 Double Unders + 4-6 Bar Muscle ups
3rd min: Airbike 10/8 Cals @ 85% effort
4th min: 3 Thrusters @ Same weight as Snatch
5th min: 20 Double Unders + 8-12 Kipping hspu
A.) 44 lb KB
ReplyDelete:45 FLR on rings
4:12-4:20 a round
EMOM:
PS - 80 lb for first two sets then dropped to 75 lb
20 DU 5 CTB
8 cal
Thrusters - 80 lb for first two sets then dropped to 75 lb
20 DU - 8-9 Kipping HSPU
pain...
ReplyDeleteRun 1:19/1:15/1:14 +32 kg
ReplyDeleteEmom
1-3.3 snatch kettlebell 32 kg
2-20+4 bmu
3-80 m run
4-3.3 thrusters 1arm kettelbell 32 kg
5-20+8 strict hspu
Heat +31. Hard
Barbell work done @135
ReplyDelete8 c2b subbed in for bmu
Breathing felt good. Last two sets were saucy
All done
ReplyDeleteOnly bar Mu is 4 - think magnesium ia a issue and dont feel confidence today.
Glad tô shoulder not be a problem after all presses yesterday