AM
AD 1 mile
HS walk 20m
60 sec ring FLR
x 7
Done, easy pace. Around 40:00. Tired this morning. Slept like 11 hours though.
PM
A. Push press; 2,2,2,1,1,1; rest 2-3 min
275, 290, 305(felt awesome!), 315, X, X
Tweaked the back of my right shoulder a bit on the 315. Nothing too serious but I wanted to be safe so I shut it down.
B. CGBP - build to a 3RM in 12 min
Stopped at 225, Shoulder was bugging from push press.
C. Emom 12 min -
min 1 - 5 HPS (155#)
min 2 - 10 HR push ups
min 3 - Row 12 cal
Done, felt fine. HPS felt good. Sluggish at first but last 3 sets were sharp.
+
3 sets for time (1st@80%, 2nd@90%, 3rd@100%):
Row 500m
20 KBS (2pd)
20 HSPU
50 DU
rest walk 4 min
4:34
4:05
3:41, All UB and fast. Slow row though, 1:50 I feel tired.
rest as needed
10 min amrap @open pace:
20 PS (95#)
10 TTB
20 PS (135#)
20 TTB
20 PS (155#)
30 TTB
20 PS (175#)
Amrap TTB in remaining time
20 PS @ 155# + 8 TTB. Slow and tired.
I rested probably 15 before this and it didn't really matter. I'm smoked. It was a grind just to get it done. I hate crappy performances, but glad I got through it.
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