AM
AD 60 min @Z1
- every 5 min get off and complete 3 GH raise, 20 sec L sit
Done. Felt good. No GHD so did good mornings. Feel pretty good today. Slept amazing last night.
PM
A. Emom 12 min – PC x 1 (275#)
Done. Felt sharp.
B. Unbroken MU ladder 1 to 6 then back down to 1
5:08, Felt ok. Thought I would be a lot faster. The UB sets made it more difficult.
Had 26 done in 3:19
+
8 min @ 85%:
250m row
10 HR push ups
30 DUs
rest 5 min
8 min @ 85%:
8 S2OH (155#)
8 burpees (6” target)
8 cal AD
rest as needed
8 min amrap @hard effort:
1 PS (95#)
1 box jump (24”)
2 PS (95#)
2 box jump (24”)
etc…….
4 + 150m
+
5
+
11 snatches + 8 box jumps
Felt smooth on the row and DU's.
+
S2O felt really strong. Burpees were ok. Slower on the A/D to recover. Felt smooth overall.
+ - Rest 12 minutes.
This was ok. Started breaking on 6, 3/3, kept the rest really short, all rounds in half. BJ's steady and smooth. Had a good push on this one. Still felt a little tired though. Good end to the week. Fired up for next week.
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