PERFORMANCE
Warm-Up.
One set on the Assault Bike of:
Nasal Breathing x 60 seconds at 70-80% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort
Inhale and exhale through mouth x 15 seconds @ 90-100% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort (work on elongating exhales and bringing heart rate back down)
Nasal Breathing x 60 seconds at 70-80% effort (move as slowly as necessary to maintain nasal breathing)
Followed by…
Two sets of:
Horse Stance Hold x 45 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backward
Box Step-up x 6 per side
Then…
A.
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
3 Rounds Rx
WB: UB
PU: 10/5/5/5
A. EMOM done Rx, that was fun
A) problems with pu and bj 🙁
Mixed Mon. A and Yesterday’s A. Split jerks 105, 110, 120, 130, 135, 140, 145, 150, 155, 160 (matched pr) 165 (f) – I think if I had gone again I would have hit it but needed to keep moving and didn’t want to unload and load again. B. E8M 4 x 800m run 20 pull ups 10 PC @ 125 Maybe I wasn’t fueled properly but this destroyed me. PU – 15/5 x 3 – UB last round. PC were H. A. R. D. 6:13, 6:30, 7:19, 7:08 It was also super windy on the runs. Took an extra… Read more »
3×10
Curls
Tricep pull downs
DB fly’s
Then 30 EMOM done RX.
Then 5 min ice bath because America
AM Running workout
400m @ 1:49
1:30 rest
800m @ 3:40
1:30 rest
200m @ 0:43
Walk 200m
Jog 200m
0:15 rest
400m @ 1:44
1:30 rest
800m @ 3:32
1:30 rest
200m @ 0:45
Walk 200m
Jog 200m
0:15 rest
400m @ 1:44
1:30 rest
800m @ 3:31
1:30 rest
200m @ 0:47
Walk 200m
Jog 200m
0:15 rest
Did three rounds – that’s all I could do this morning to squeeze a quick one in.