AM
POSTURE PROTOCOL
+
2 Sets @ high effort
7 Sumo Dead Lifts (205)
Row 1000m
Rest 3 min b/w sets
(4:07, 4:09)
+
2 Sets @ high effort
12 Banded Russian KB Swings (70)
Air Bike 4 min
Rest 3 min b/w sets
(4:14, 4:16--have nothing to record from bike because screen is broken, and there's only one bike. I switched gyms to have more competitive people pushing me to be better, so all the equipment I had access to, I don't have anymore.)
PM
16 min EMOM
1st- 3 Power Cleans @ 185 not TnG
2nd- 2-3 Deficit Strict HSPU
(Power Cleans were fine. Deficit was 35's and 15's with an abmat. 3 reps each time, but it felt really tough each time.)
+
3 Rounds For Time
Run 400m
25 CTB
(9:26--hand ripped second round. Made the pull-ups slower because I had to do fingertips. I also ran pretty slow. Runs were up around 2:00 each time.)
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