Workout:
A. Hang squat clean; build to a max
133
B. Front squat @42x1; 3-4x6; rest 2 min
95x4
100x4
100x4
105x3
105x3
105x3
C. Rear foot elevated DB split squat jumps; 6-8x4; rest 1 min bw legs
10# dbs x 8
20 x 6
20 x 6
20 x 6
D. Single leg hip thrusts; 12-15x4; rest 1 min bw legs
15 reps all 4 sets
E. Front rack walking lunges; 20 steps x4; rest 90 seconds
45, 55, 60, 60
+
5 sets:
Row 500m
75 double unders
rest 2 min bw sets
2:11/2:00= 4:11
2:12/2:03= 4:15
2:12/1:56= 4:08
2:14/2:01= 4:15
2:08/1:56= 4:04
This workout...ouch. And it took a loooong time. Not that I mind, but it nearly required an intermission for refueling, lol. I was pretty lightheaded my the wod. I had breakfast around 8a but was working out from 11-1p and it took a full 2 hours. I need to eat more. This is what I learned today...one of the things anyway. I also learned that once again I can get under weight a lot easier than I can stand up a front squat. Getting under 138, which is my max clean was pretty easy but I was pinned in the squat. It is getting better though. At least I got 133, even if my knees came in on the way up. It's hard to say too much about the rest of it...it was all hard. Those single leg thrusters...wow, wasn't expecting them to be so challenging. And by the last set of lunges, I was struggling to get up with each step. The rowing and du's was definitely done on tired legs and with a hungry stomach...I may have even been a little cranky ;). Must prepare better. I did mostly sets of 10 on the du's. I sill just get out of breath so easy with them. Just proud I finished this one and didn't skip a thing. Thanks!
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