AM
fasted training session - 15g bcaa + greens before...
Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort
Result: 3368m @ ~2:20avg
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AD - 15 min @ EN1...every 3rd min sprint 10sec @ 100% effort
Peak wattage: 1955W
Total Calories: 127
Had to change it from 30 min on the rower to 15/15 on row/AD due to low back tightness. Not going to lie, this hurt my fitness. I like it though.
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Mobility - 15min (flow style mobility)
PM
A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)
A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec
A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec
Struggled a little bit with the deck squats but that's on me. I haven't done them for quite some time.
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EMOM for 21min
Min-1 - 5 Strict Pull-ups + 5 K.Pull-ups
Min-2 - 5 KB Press + 5 KB Push Press @ 1.5p
Min-3 - 10 KB Swings @ 2.5p (or heavier if you have it)
Min-4 - 30sec Sled Push @ heavy load, grinding pace
This hurt. It was a good hurt, but it hurt. Somehow managed to develop Fran lung. I did the sled push on the rubber mats inside so I could see the clock and, I must say, that was a good challenge without any weight on. Took me 30 seconds to rock ~23m. Strict pull-ups presented a good challenge due to grip strength being weaker.
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EMOM for 21min
Min-1 - 30sec Hollow Rock
Min-2 - 20sec R.Hand Farm Carry + 20sec L.Hand Farm Carry
Min-3 - 10 Strict Push-ups @21x1 (hands on DB's)
Min-4 - 10 Ring Rows @21x1
This one felt okay, but coming off of the previous EMOM was still a buster. Actually, the hardest hollow rock here was the first one. Overall, I think this was fun as hell
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