Sat Nov 23

Sat Nov 23

part 1

45min AD

get off q 5min and perform

4 TGU 1.5pd (2ea), slow and steady...

~476 Cal

felt good and refreshing to get moving... good start to the day.

part 2

2 hps EMOM x10- 155(5)/ 165(5)

~ felt quick... progress here.

+

alt EMOM x10min

1- 25m oh walk 165lb bb

2- 25 jump switch lunges

~more here on OH, switching directions is rough, but I'm really enjoying these... 

jsl felt slow, but took <1s/rep... got full extension at top, so glad I was moving faster than it felt...

+

alt EMOM x10min

1- 10 (5ea) reverse lunges- 135/ 145/ 155/ 170/ 185lb

2- 5 24" bj 20lb dbs (40lbs)

~lunges felt strong... 185lb lunges never felt so strong/ez... more here I think

~BJs felt explosive... this weight wasn't bad at all... more next time

+

10s bar dragon flag (lever) EMOM x10

~did last 5 sets supinated grip... these are feeling stronger on the core and was able to get to a more horizontal angle today... though still a long way to go till it's a front lever!

~gm2