AM - mixed MAP sets (long int)
6 sets @ high effort:
250m row
75 double unders
10 russian kbs - 32kg
10 gh sit-ups
10 burpee box jumps - 20"
4 min b/t sets
*I want you to adjust the work order every set. Goal is same time per set no matter the order.
all sets around 3:15-3:20 felt good during this
9
PM - Z1 Run
30 min Z1 Run
had to skip this. there was a scrap metal fire up north and it was advised to stay inside if we could see or smell the smoke and unfortunately we smelt it all day long :(
Wednesday -
Back Squat @ 20X1, build to a tough set of 2
260# x 1... jumped from 235 to 260 and couldn't get that second rep. thought it was totally doable and knowing i have done 255 for 3 i didn't want to settle for a set of 2 there today
+
3 tough strict hspu to deficit per min x 10 min
4 min @ 8"
1 min @ 7"
3 min @ 6"
2 min @ 4"
these went to crap pretty quick
+
3 L pull-up per min x 10 mins
completed to the best of my ability, my "l-sit" isn't that good and i have a really tough time maintaing the L position at the bottom for consecutive reps, but i really tried to do what i could here
+
20 rope climbs to time
7;54
tried to do 1 every 20 sec but fell off and tried to keep 1 every 25 sec which i maintained. tough to do 20 in a row
8
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