Workout:
Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x4 sets
144, 147, 149, 149 (damper at 3)
+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x4 sets
0.2m/11cal, 0.2/11cal, 0.2/10cal, 0.2/10cal
+
run 200m @tough effort
rest 2 min
x4 sets
all about 50 seconds
+
A. Pinch plate carries; 20 seconds x5; rest 40 sec
25# per hand x 5
B. Passive hangs; amsap x4; rest 2 min
60, 40, 45, 47
C1. Planche leans; 20 secodsn x5; rest 90 seconds
20x5
C2. bent knee hollow body holds; 30 seconds x5; rest 90 seconds
30x5
Well this was worse than it looked on paper. Row sprints went fine then the AD sprints nearly killed me and I started feeling burpy. The running was better than the AD but man, 30 seconds felt long especially on the AD. It's been a long time since I ran fast though and since I was already nice and warm that part actually felt kinda good. I have a strong feeling I will be sore. And I was still sore in the glutes/hami's today from sunday. Pinch plate carries were harder for the left hand. I was using the skinny smooth plates. Passive hangs were grip tiring, I got 'the claw'. Planche leans felt strong this week. I did get an ab cramp and my shoulders were tired by the end. HBholds were fine. All and all a good workout after a night shift. Thanks!
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