Saturday 1 March

3 sets, NFT:
Toes to Bar x 10-15 unbroken reps
Alternating Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

+
A. Every minute, on the minute, for 8 minutes:
Back Squat x 3 reps @ 75-80%
+
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 45 seconds of Airdyne hard
Minute 2 – 10 Wall Ball Shots (30/20 lbs)
Minute 3 – 10/8 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 10 times.


3RNFT complete - could feel grip was still fatigued from 14.1 on the TTB
+
Back squats complete @ 225 - felt slow and heavy
+
30:00 EMOM complete
AD >1200 cal/hr x 2, >1000 x 8
WB mostly broken 5/5
Cut ring dips to 4/round - got 4 UB 3 or 4 times, which is an improvement!

Really like EMOM stuff.  Today's was pretty tough but fun!

Wednesday 28 August

3 sets NOT for time:
10-15 unbroken toes-to-bars
3-4/leg weighted pistols, play w/different implements and positions
10 roll-to-candlesticks
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max in no more than 20:00
+
4 sets for reps:
3:00 of [500m row + AMRAP handstand push-ups in remaining time]
3:00 rest

Complete; worked up to 12lb DB weighted pistols.  left leg was not easy (even unweighted).
+
A. 65, 75, 85
B. 180, 190Fx2 - it's there, just need to get a little lower.
+
2, 1, 1, 2 HSPU, with many falls off the wall. still need lots of work. kept the rows between 2:05 and 2:10.