Daily score: 7
Workout:
A. Snatch pulls; 5x5; rest 2 min
103x5x5
B. Single leg DB RDL; 8-10x4/side; rest 1 min bw sides
25x10
30x10
35x10
35x10
C. Single arm DB elbowing rows; 8-10x3; rest 1 min bw sides
15x10
20x10x2
D. Muscle up transitional skill work - 10 min
Done
E1. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
E2. Negative tuck vertical body levers; 4 slow controlled reps x5;
rest 90 sec (engage lats aggressively)
Done
+
Assault bike sprint 10 seconds @100%, rest 1:20, x6
All 7-9 cals
Snatch pulls felt good. Rdls went well, around rep 6-7 is where I start to lose balance. Rows were fine, got heavy fast. Muscle up work was fun, I did band assisted transitions. 'E' was rough, abs lats were definitely feeling it. Sprints...even just 10 seconds had me breathing heavy for the whole 1:20 rest! Thanks!
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