Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.
Warm-up
- 2:00 Assault Bike
- 5 Rounds
- 3/3 Worlds Greatest Stretch
- 7 Hand Release Push-Ups
- 10 Air Squats
Conditioning
18:00 EMOM (alt)
- 12 cal Assault Bike
- 20 V-Ups
- 2 Legless Rope Climbs (13′)
Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.
Gymnastics
We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.
5:00 EMOM
- 10 C2B Pull-ups
Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.
Nick Momrik's Fitness Logs 