Mar-28

AM

MME Pulling / BMU complex – 5 sets of the complex; rest to recovery b/t sets

6 Strict wtd. CTB Pull-ups (25-35# DB b/t feet)

AMRAP BMU until you lose feel for kip mechanics (drop DB after final wtd pull-up and transition directly into BMU)

*the intention here is to touch on the quality you mentioned in your email: when lats / grip fatigue then you lose hip pop

This was pretty tough. Already C2B werent easy with 35#. Did between 5 and 8 clean BMU after the pull ups.

+

DB / Burpee Variance

3 Rounds for time 

10 DB 2-arm Box Step-overs @ 50# / 24″“

10 BBJO @ 24″“ 

50ft DB 2-arm FR walking Lunges @ 50#

10 DB Facing Burpees 

8:56 – still a bit rusty from vacation but slowly coming back. Not my best effort today

+

LLRC / Pegboard Practice – 10min

*self-guided work, film one of each and post to blog to see if there are any corrections we can make here

Did some technical work on the pegboard. Always 2 TNG reps. And afterwards 3 x 3 LLRC for speed with rest as needed. Had phone at home so will make a video next week for you. Will film a bit more in the future, because I also want to start an instagram account!

PM

O2 Reloading 

60min Continuous

10min Choice Cyclcial @ EN0 (100-120 BPM)

5min Foam Rolling / Locomotion 

3min Relaxation Breathing (@6060 cadence)

Done. Back feels a bit better already. Will be careful for now, until it gets better!