Daily score: 9 (rested and not sore!)
Workout:
A1. Snatch grip overhead lunge complex; 20 alt'ing steps x3; rest 20 sec
55
60
65
A2. Jump switch lunges; 6 reps x3; rest 30 sec
6, 6, 6
A3. Double unders; 30 reps x3; rest 30 sec
30, 30, 30 all unbroken
A4. Squat snatch; 6 tng reps x3; rest 3 min
65
75
75
- perform 1-2 warm up sets of the movements at progressive
intensities. Then start at the weights and intensities that you think
will push you for all three working sets.
+
10 unbroken thrusters AFAP
rest 15 sec
Indoor bike trainer sprints 15 seconds @100%
rest 15 sec
10 burpees AFAP
rest 3 min
x2 sets
65# 1:39
75# 1:39
- same as above regarding warm ups
+
cool down/mobility work 20-30 min
done (legs, hips, glutes)
Thought I started at good weights but then wanted to make it a little more challenging. Everything felt good. Amazing the punch the last series packed even though it was so brief. Good quality mobility session. Pumped to ride tomorrow. Missed sunday d/t rain (so sick of it) and moving. Thanks!
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