Mon Dec 30

Mon Dec 30

part 1

30 min (15 rounds)

30s AD 90%- finished with 354 Cal

30s walk rest

30s 2pd kbs- 15 swings ea set

30s walk rest

~ 354 (233/ 121)

~broke 700W ea set, 600+ avg, tried to maintain 23+ Cal/round...

- breathing def got difficult

- HR 176-180 at finish...

part 2

A- BS 305 x2 @20x1 EMOM x10

B- cgbp 245 x2 @20x1 EMOM x10

C- alt EMOM x20min (10 rounds)

1- 6 (3ea) FR lunge- 155(3)/165(4)/175(3)

2- 6 scapular retract pull-ups

D- 3 hhps 135lb EMOM x10

E- alt EMOM x10min (5 rounds)

1- 105lb Scott curl- 4/ 3/ 2/ 2/ 3

2- cable ext rot- 12.5 x6ea

+

10min UE mob

BS felt gd... first 5 sets left glut med was twinging a bit... last sets felt much better/stronger and more stable...

cgbp ok, played bw 8-16" 

scap retract pull-ups felt strong and stable as well... controlled and smooth tempo...happy with how gd these felt, and feel like scap weakness and asymmetry is getting better...

ps felt so quick and snappy!, lightest this has felt, no feet movement... quick under and minimal dip... shoulders felt so strong/stable in catch, best this has prob ever felt... sooo encouraging... shoulders feeling better, need to keep it up...

curls strong- pull-up work helping... fun!

all in all a gd day...

~gm2