Okt-2

AM

15min Aerobic Prep (gradual build-up, mixing ergs + flow)

5min Breathing Prep (psoas release, deep diaphragm breaths)

+

2 Rounds @ strong-aerobic pace

25cals Row

50 Double-unders

25 WB

50 Double-unders

25cals Row

50 Double-unders

25 Burpees to 6″“ touch

50 Double-unders

Took me about 16 minutes – pretty tough, DUbs getting better but still drive HR up too much. Need ongoing exposure!

+

For time:

21cals AB (not a full sprint, this should be ~800-1000w at peak)

15 DB Thrusters @ 50# ea hand

9 BBJO @ 24″“

Tough one – 1:34

Went for 1000 watt and died pretty much. But short and pushed through

PM

A1. Deadlift – 3 x 15 UB @ 205-275#; rest 30sec (building WITHIN this range)

225,245,265#

A2. HS Walk – 3 x 100ft for time; rest as needed

Hs walk is pretty much on point. Could always go for very fast 25ft segments ub

B1. TnG Power Clean – 3 x 10 @ 135-175#; rest 30sec (building WITHIN this range)

B2. Strict HSPU – 3 x 15 AFAP; rest as

needed

Up to 175# and hspu ub

C1. DB 2-arm Burpee DL – 3 x 10-15 UB @ 50#; rest 30sec

C2. Box Jump @ 24″“ – 3 x 15-20 AFAP for time; rest as needed (24″“)

Good session!

+

20min Restoration work

-Choice Cyclical

-Hip / Shoulder / Spine Movement

-Respiratory Strength (use the PL)