Day 355 2/16/21

Day score 8: just a little tired

2/16

Alt. EMOM 15:

min 1: 30 sec max S.HSPU

7, 6, 7, 7, 6

min 2: 15-20ft HSW

min 3: 45 sec ski @ recovery pace

–rest 3 min–

Accumulate S.HSPU to total 55 for the day

5, 5, 5, 4, 3

All of this felt much better this week.

+

A1. 6-8 1-arm landmine press @ 3131 ea. x 4, rest as needed

*35# loaded on barbell

A2. 10-12 1-arm bent over landmine row @ 3131 ea. x 4, rest as needed

*35-45# loaded on barbell

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

+

*from DSGN

24 min Speed Work AMRAP:

11/8 Cal Bike

33 Double Unders

11 TTB

11/8 Cal Row

15 Air Squats

11 Lateral Box Jump Overs @ 24/20″

*Each round you will alternate the movement in which you sprint – round 1 you sprint the bike, round 2 you will sprint the Double unders, etc

6+14 – felt good and like I was able to sustain my pace throughout. Last 5 minutes hurt, especially going from sprinting boxes immediately back to sprinting bike