Warmup:
300m Sandbag Carry @ 80#. Complete
+
A. Every 2:30 x 15:00
Back Squat @ 3111 tempo x 4 reps @ 80% of 1RM 240#
Sets 1-4 were hard but ub/good.
Failed fourth rep on 5th set.
Sixth set did 3 rested/reracked than did 1 (my neck freaked out on that third rep and didn't want to push it/fail
(First time using my belt since I maxed out my backsquat in may)
B. Every 2:30 x 15:00
Deadlift @ 3111 tempo x 3 reps @ 220#.
Done felt good this week
C. Ring Dips x 6 reps @ 3212 tempo rest 2:00 x 5 sets
Been doing ring dips incorrectly.
Did 5 sets of 6 reps of regular ring dips after doing some sets of incorrect tempo. Couldn't do ub after first set. Small sets/singles
+
EMOM x 28
minute 1 - 10 Calorie AB
minute 2 - 10 Calorie Ski
minute 3 - 13 Calorie Row
Done. Kept pace. Really hard.
Finisher:
800m Reverse Sled Drag (26 lengths of parking lot) @ 45# on sled attached to your hips only
*slow and methodical*
Done. 36 lengths indoors.
36:50
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