Day 329 1/12/20

Day score 8

1/12

Alt. EMOM 15:

min 1: 30 sec max S.HSPU

min 2: 10-15ft HSW

min 3: 45 sec ski @ recovery pace

–rest 3 min–

Accumulate S.HSPU to total 50 for the day (ex. if you completed 25 reps in EMOM , accumulate 25 more here)

25 ironically – 7,5,4,4,5 – when I lose tension I can’t get out of the hole.

+

A1. 8 1-arm landmine press @ 3131 ea. x 4, rest as needed

*25# loaded on barbell

A2. 12 1-arm bent over landmine row @ 3131 ea. x 4, rest as needed

*25-35# loaded on barbell

35# – good burn

B1. 100ft 2-DB OH walk x 3, rest 1 min

*strong lockout + trunk brace

B2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes

+

Every 6 min x 4 sets:

800m run @ 5k effort / pace

**after final run, immediately settle into an easy mile at low effort

3:40, 3:38, 3:39, 3:20