PRE WOD
2000 meter row
Scorpion Flow
SKILL PRACTICE
5 rounds for completion:
1 Muscle Up + HSPU
30 unbroken double unders
STRENGTH
Floor Press 5 x 3 with 3 second eccentric (100-120% 1RM)
EMOTM for 10 minutes:
Front Squat + Split Jerk
ACCESSORY
3 rounds for completion:
20 GHD situps
200 meter front rack carry
20 ring rows
Kind of a dogshit training day all around. I was excited about the program coming in, and after a weekend like the one I had in Shelter Cove I felt like momentum was high. But my left shoulder felt a little tweaked before I got started preventing me from doing more than 2 sets of the floor press. That was a bummer. And then my whole body felt weak during the front squat + split jerk, capping my weight at 265#. That was a major bummer since I'd felt so great on jerks the week before. Anyways, just chalk it up to being one of those days and move on I guess. The accessory work was challenging mentally and I got through it all unbroken, so that's a plus. Just hoping that the res of the week will be better.
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