Daily score: 7 (arms still sore from weight vest workout)
Workout:
A. Power snatch x1/hang power snatch x1/hang squat snatch x1/OHS x1 -
1 complex on the 75 seconds for 8 intervals (increase load every 2
sets)
75, 75, 80, 80, 85, 85, 95, 95
B. Squat clean x1/hang squat clean x1/push jerk x1/split jerk x1/front
squat x5; rest 2 min x6 complexes
95, 95, 95, 95, 95, 95
C1. Deadlift; 5x5; rest 1 min
175, 185, 195, 195, 205
C2. Side plank; 30 seconds x5/side; rest 30 sec
done
C3. Hollow body hold; 1 min x5; rest 30 sec
1 min, 1 min, 1 min, 45/15 with bent knee, 45/15 with bent knee
D1. Tuck front lever hold; 30 seconds x4; rest 30 sec
done
D2. HS hold wall facing; 1 min x4; rest 1 min
unbroken, unbroken, break at 45, unbroken
+
EMOM 8 min
Odd- row sprint 10 seconds @100%
Even - 8 lateral bar over burpees
done (around 70m on each sprint)
+
EMOM 8 min
Odd- bike sprint 10 seconds @100%
Even - 4 burpee box jumps 20"
done (around 7 cals per sprint)
This was a solid well rounded workout and I was starving and tired by the end, took me 2-ish hours. Complexes were great practice. My shoulders are still pretty tight from the weight vest workout (probably more the push ups than pull ups). I had a terrible time HS walking in my warm up. DL's felt solid. The one minute HS holds were a push, arms are just worn out, and I think the combo with the lever hold was spicy. EMOMs felt great. Thanks!
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