AM. Run 20mins Fasted out of bed
Ran 2.25 miles in a hilly area. Pace was average 8:30-10 min 1 mile pace. Couldn't hit this out of bed so I did this just prior lunch hour today. It was a hot one today. Cardio was fine, legs got a little heavy on the extended uphill sections.
PM.
A. Barbell Complex - Power clean + Push Jerk + Back Squat + Behind the neck Split Jerk + OHS; EMOM (start at 155 and build up 5-10lbs on the minute until it gets tough) Just using this to warm up nervous system.
135, 145, 155, 165, 175# - Took it easy here
B. Tire Flip x 10; rest 2:30; 5 sets
Done: Shortened rest to 1 min
+
5 Rounds for Time
Prowler Push 50m (grinder 25m down and back)
5 Bar Muscle Ups
Time: 9:53
All BMu's unbroken. Prowler was grueling with 3 45# plates across rubber. Had to break or thought I had to break the last 25m into 2 because of leg burn. First 25m was ok to the turnaround point. I had a few moments where I was concerned about hands tearing or straining something on BMu's but they were ok. The big thing on these is setting your mind to doing one BEFORE you jump up to grab the bar.
+
10mins @ 90%
5-10-15-20 Shuttle Run
5 Stone to Shoulder (150#)
15 Hand Release Push Ups
Total: 4 rounds + (5-10-15-20 shuttle run)
The stone got heavy plus technique isn't solid. Threw stone over shoulder and alternated to prevent brusing.
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