Workout:
A. Pike hspu - accumulate 40 reps not for time
Done
B. Rope climbs; accumulate 12 reps
Done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x5; rest 2 min
All at 98
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x5; rest 2 min
35x5
35x4
31x4
31x4
31x4
D1. Half kneeling landmine press; 8-10x5; rest 1 min
35 plate on 35 bar x10x5
D2. Bent over wide grip BB rows; 8-10x5; rest 2 min
73x8x5
E. Swing development tech work - 10 min
Done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x10 sets
Done, 9 burpees each round
Last night at work was busy but I surprisingly had a lot of energy for this workout and enjoyed it! Hspu's went well. So did rope climbs...didn't have to rest much. Jerk complex was fun...stayed at 98 to focus on form. Eccentrics went fine, someone was working out with a metronome during and I realized my count of 4 was a little fast! Land mine was heavy, rows went well. Swing work was the same but worthwhile. And I loved my burpee time...that's 90 burpees Max. 90. :). However, I couldn't get all 30 seconds on the hollow body holds...especially towards the end. They were all in the 20s though. Thanks!
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