November 28, 2018

Daily score: 6 (arms sore, abs sore, quads sore, long day at work)

Workout:

A. Snatch pulls; 3x3; rest 2 min


105, 115, 115

B. Thruster; 20 for time @80% 1rm (From floor)


3:30 (8/6/6) at 105#

C. Front squat drop sets; 5.5.5x3; rest 30 sec/rest as needed to full
recovery (pick a load that feels like a 6 rep max.  Perform 5 reps,
strip as little weight as you need off of your bar to try to perform 5
unbroken reps again on 30 sec rest, repeat one more time.  After the
15 reps rest as needed.  Your goal is to hit the heaviest 5.5.5 you
can on the last set and successfully make all lifts for the day


125,110,105
125,110,105
125,115,110

D. DB step overs; 20 for time @50#/hand to 20"


3:47 (4/4/4/2/2/4)

+
10-->1
unbroken single leg jump ropes
unloaded step ups with a controlled eccentric

7:36 (did each leg on the jumps, alternated the step ups and went lateral to a 24” box)

This was one of the harder workouts I’ve done.  Everything shy of the snatch pulls and the wod took a lot of courage/intensity.  Legs were fired up after the thrusters.  Probably should have rested a tad more before starting the front squats.  That drop set thing HURT.  I knew I needed to up the weight on the last set but it was hard to make myself do it.  I didn’t really get close to failing but the last rep of every single set of 5 was slow.  The step overs with 50’s were incredibly hard.  My left leg is definitely weaker.  The wod was fine, I did slow controlled eccentrics and didn’t rush.  Thanks!