8/17
RMU Prep:
3 sets:
10 arch to hollow swings on rings
20ft plank walk – keeping trunk as tight and stiff as possible
+
4 sets:
2 RMU + 1-2 RMU turnovers (no dip)
-rest as needed btw sets-
RMU are back!!! These felt great
+
A. AMRAP-1 lean back strict pullups 2/ 3 sec lean back x 5, rest 2 min
Got around 5-6 per time
B. 50 foot standing hand over hand sled pull x 4, rest 2 min
*no yanking or using hips
C. 3-4 BS @ 5-10# increase x 3, rest 90 sec
345
D. Buld to a heavy single DL
405 – very upset with this. Couldn’t even pull 425 off the ground despite doing it for 3 not that long g ago
E. 5 banded assisted nordic curl eccentrics x 3, rest as needed
+
Alt EMOM 14-20 min:
min 1: 13 cal row
min 2: 13 burpees
Manageable
Jackson’s Training 