Friday, May 6, 2016

EMOM for 21min

Min-1 - 30sec Farmers Carry (heavy) @ 220# in each hand

Min-2 - 30sec KB 2-arm OH Carry @ 2p

Min-4 - 30sec Sled Push @ heavy load, grinding pace  @ sled + 6x45# plates outside

 

Capacity is still pretty low. This beat the living hell out of me. I think the total distance was as follows:

 

Farmers Carry: 80m

KB OH Carry: 140m

Sled Push: 120m

 

There was a remarkable difference between the asphalt and the rubber flooring indoors. I would say that the sled + 1x45# plate is just as difficult as sled + 6x45# plates outside. 

+

EMOM for 21min

Min-1 - 40 Double-unders

Min-2 - 10 KB Swings @ 106#

Min-3 - 30sec Row @ 80-85% (Threshold Effort)

 

Just smoked after this. Only 1 of the dubs were UB. The KB swings, obviously, were, but the rowing was the kicker. Just annihilated my fitness. I need this shit, though. I'm a pretty significant fat sack of shit at the moment and I feel like it's only going to get worse with how much traveling I'm about to do. 

+

Row - 10min @ EN2...build gradually to threshold effort within last 3min

Rest 3min

AB - 10min @ EN2...build gradually to threshold effort within last 3min

 

Didn't get a chance to hit this. Ran out of time and had to teach class. 

+

Mobility - 15min (flow style mobility)

 

Hit this at home. Targeted my low back, for the most part, as it was pretty tight today. Slept on it wrong, I guess.