6/2 - 6/4

Mon 6/2:

Rack Seq, main focus on the new drill with the bar in a rack

A. C2B Pace Test: 20 sets of 5 unbroken C2B Pullups for time.
notes-pace well, must be in sets of 5 unbroken to count. You must come off the bar after each set of 5.
TIME: 24:02 actually felt great on this with no issues chaining 5 together but hands started to rip which slowed me down SIGNIFICANTLY added at least 5-7 minutes to my overall time.

B. Parallette HSPU: 1 rep EMOM for 12 min
notes-go deeper as able

+
5 rounds for time:
10 GHD Situps
15 Ring Dips
TIME: 11:36

Tue 6/3:

rack seq, drop the X arm hang and do the bar in rack drill instead from now on.

A. Front Squat: 3 x 6,4,4 @30X1, rest 3 min - moderate loads only; drop if pain
185, 205, 215.

B1. RDL: 3 x 8 @3031, rest 75 sec
notes-ensure ribs down and tall at lockout
135, 155, 155.
B2. GHD Raises: 3 x 5-10 @2010, rest 75 sec
notes-keep hips in extension at all times
10, 20, 20 x 10.
C. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec. Repeat for 5 sets (50 reps total). Use same wt. as before.
--10 min recovery - ride the AD--
"Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
(so, it's 10 x 10 total)
135lbs.

Wed 6/4:

am:
Skill:
• light MU tech work

Row 10 min @Z1
+
Row 500m @85%/rest 1 min x 8
RD1: 1:40
RD2: 1:42
RD3: 1:43
RD4: 1:42
RD5: 1:42
RD6: 1:43
RD7: 1:42
RD8: 1:42

AVG. HR: 152
PEAK HR: 174
MIN. HR: 89
CALS: 473
+
10 min jog cooldown

pm:
60-90' Bike @low HR
DID NOT DO