5 rounds – GRIND effort:
4 medball over yoke – 150#
25m medball FR walk – 150#
8 kipping HSPU -6″
25m over shoulder medball walk – 150#
Fasted out of bed.
– used a 150# sandbag
– HSPU all ub and easy
Got a good warm up and cool down in with mobility work.
30 sec SA hang on pull up bar/arm
30 sec L sit on rings
x 3 rounds
1 min row
1 min bike
1 min ski
x 3 sets
– increasing get warm
SA hangs: right arm all unbroken and felt strong. Left arm not nearly as strong- basically unbroken but had to regrip by using other hand for assistance.
L-sits: 10 sec increments. Woof
Good sweet going after cyclical warmnup.
B) @sustained pace:
7 strict L pullup on rings
14 GH sit ups
x 5 rounds
rest walk 6 min and move to C
– holy core…
pull ups: 5/2, 4/3, 3/2/2 x3 and tough
C) @sustained pace:
2 RC – 15′
5 S2OH – 195# – adding 10# per set
15m OH walk with load on last rep
x 5 rounds
This felt great. All S2OH and walks unbroken and felt strong and engaged. Feel like I can do RC’s all day. Ensured I was mixing up lead hand on them too but still using right side way more- I can feel my left kat is way more lit up. This could have gotten nasty if I used more than one barbell. Switching out the weights paced me perfectly.
D) Walk EASY cool down 15-20 min
Going to make my shake and walk an 800m outside