AM - mixed MAP sets (long int)
4 sets @ high effort:
400m Row
20 box jumps - 20"
10 alternating db power snatch @ 50lb
10 gh sit-ups
10 burpees to 6" OH
5 min b/t sets
*I want you to adjust the work order every set. Goal is same time per set no matter the order.
only got thru 3 sets. first 2 were 3:52 both. The second one was 4:09 then i got a splitting headache after so i did not finish the 4th. We were getting a heater installed and they were doing something with gas and maybe thats why i got the headache, i don't really know.
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PM - Z1 Run
30 min Z1 Run
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Wednesday - BSq int (low) + Upper Stamina + Gym volume (one movement)
Back Squat @ 20X1, build to a tough set of 3
over estimated myself and got 2 @ 255#
+
EMOM x 15 min:
1st - 3 tough weighted ring dips
2nd - 3 tough kipping hspu to deficit
3rd - 3 tough weighted pronated chin-ups
Dips and Pull ups i used 35#
HSPU to 10", next time i will try parallettes, i just stacked weights this time
+
5 unbroken chest to bar x 12 sets for time - goal is sub 3 min
3 min exactly, this got tough the final 5 rounds, first 5 rds were easy
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