Daily score: 7
Workout:
A. TnG split jerk; 3 reps on the min for 10 min (moderate load, ensure
perfect catch position and vertical dip)
83,88,88,93x7
B1. Weighted pull ups; 1.1.1x5; rest 10 sec/rest 1 min
15,15,12.5,10,10
B2. Weighted vest ring rows; 4-5x5; rest 2 min
5,5,5,4,4
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x4; rest 1 min
14x4
C2. Frog stand; accumulate 45 seconsd x4; rest 1 min
30/15, 45, 45, 25/20
C3. Bent over supinated barbell rows; 10-12x4; rest 30 seconds
55x12
65x12
75x12
80x12
C4. Planche lean; 20 seconds x4; rest 3 min
20,20,20,10/10
+
Row 15 min easy cool down
Done (3100m)
Jerks felt good. I could have done more weight, didn't get close to failure but was focusing on positions and trying to be fast. My arms were tired by the end. Pull ups and rows went well. The L-hold leg drops were hard, I had to split the set of 14 up. Frogstands went well as did barbell rows. Planche leans were tough as usual and wrists got pretty sore/tired. Rowing felt nice. Thanks!
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