W5P7

Tuesday

AM - Running MAP + test

200m Run @ 85-90% every 90 sec x 8 sets

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5 rounds for time:

200m Run

12 Toes to Bar

All runs under 41 seconds

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6:44 unbroken.  Last 2 sets were tough

PM - DL int + DL tng emom + HSPU/Rope Climb

A. Deadlift, work to a challenging touch n go double

B. Deadlift, 2 touch n go @ 315lbs every 20 sec x 5 sets

C. EMOM x 20 mins:

1st - 1 Weighted Legless Rope Climb to 15ft

2nd - 3 Kipping HSPU to Deficit + 3 Strict HSPU to same deficit

A. built to 405, felt pretty good.

B. felt easy

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EMOM- done, HSPU @ about 7" deficit, 20# vest on Rope Climb

Wednesday

AM - Rowing MAP + test

1,000m Row @ 85-90% x 3 sets, 4 min

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AMRAP in 2 minutes:

30 Pull-ups

20 Chest to Bar

10 Bar Muscle-ups

3:46.5, 3:45.3, 3:45.2  felt decent.  I believe my PR is 3:29.

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barely finished the CTB Pull Ups.  Very disappointed in this. Did 30 Pull Ups unbroken. then I could only barely do 5 Unbroken CTB then 3, 2, 3, 2, 1, 1, 1, 1, 1.  Very frustrating how hard it was to get CTB.  I've done 40+ CTB unbroken before and no where near that.

PM - BSq emom mod + Leg Stamina + EZ AD

A. Back Squat @ 22X1, 1 rep per min x 15 mins - 5 min @ 265lbs, 5 min @ 295lbs, 5 min @ 325lbs

B. For time:

100ft KB Walking Lunges @ 24kg/hand

30 double KB Front Squats @ 24kg/hand

50ft KB Walking Lunges @ 24kg/hand

15 double KB Front Squats @ 24kg/hand

C. 15 min AirBike @ EZ

A. BSQ felt good.  325 was a little slow coming out of the whole but not bad.

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5:45.  Only break was on the 30 FSQ I did 15/15 but just took breaks between movements.  Rack position is definitely better but left shoulder still collapses first.

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bike @ about 45 RPM