AM - FSq test + FSq int %’s + GHR/Core (anterior)
A. Front Squat, work to a tough set of 3
B. Front Squat, 3 reps @ 92% highest from A x 3 sets, 2 min - no more than 2 sec rest @ top b/t reps
C1. GH Raises @ 20X0, 4-6 reps x 6 sets, 1 min
C2. Toes Through Rings @ 2020, 8 reps x 6 sets, 1 min
A. 225#
B. 208#
C1. 12# x 6 reps all sets
C2. lost tempo at end, these also hurt my shoulders like the strict k2e last week
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PM - MAP Sets (Cyc into Gym)
6 sets @ 85-90%:
AMRAP Strict HSPU to 5” Deficit
2 Rope Climb to 15ft - use legs
2 min Watt Bike
3 min b/t
HSPU: 14, 10, 7, 7, 7, 7
watt bike: 1232m, 1237m, 1236m, 1244m, 1218m, 1227m
had some good pressing strength on the HSPU, i felt really good. Watt bike was different, i haven't ever really used it in a work out but it was a good change.
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