**HS Walking / Free HS Hold Skill / Play – 10min
Not great, but not terrible. Once I through on some strength wraps I did much better. Video below.
A. Strict Muscle-up x2 + Kipping MU x2 + Ring Dip x4 – 5 sets of the complex; rest as needed
No trouble at all, actually felt pretty good here. Videos below.
B1. Strict Prone Grip Lean-away Pull-up – 3 x 3.3.3; rest 20sec + 60sec
B2. 4.5″” Deficit Strict HSPU – 3 x 3.3.3; rest 20sec + 90sec
Pull ups were kinda difficult, but that’s good. The strict HSPUs were easy, which is encouraging with the small weight gain. Videos below.
EMOM for 15min
Min-1 – 10 K.hspu
Min-2 – 10 CTB Pull-ups
Min-3 – 10 Burpees
No trouble here, I used the video delay app to make some minor corrections to the HSPUs and C2B. Still trying to get the hang of the timing on the mini kip for the HSPU, getting better but still needs work. The C2Bs are cleaning up nice, now I just gotta do more so I don’t revert to the double kick when I get tired. Burpees were easy, just steady pace, then crushed the final 10. Video below.
General Warm-up – 10min
AD – 3 x 12sec @ 100% effort; rest to COMPLETE RECOVERY between bouts
Row – 500m @ 2:00
Row – 500m @ 1:55
Row – 500m @ 1:50
Rest – 3min
Row – 2 x 1k @ 30min TT pace; rest 45sec
These were easy, times were 4:00 & 4:00
Run – 2 x 800m @ 5k pace; rest 45sec
Same here, I tried to run 1:45 laps, but I ended up cruising a little faster. Times were 3:15 & 3:12.
AD – 2 x 4min @ EN3/Threshold (160-180 BPM); rest 45sec
This was rough, but i got my HR up pretty good, quads were on fire.
Choice cyclical flush – 15min
HR photo for all work below.