Workout:
#4
A. Squat snatch double gauntlet; begin at 75# and hit 2 reps on the 75
seconds adding 5# per interval until you miss
Failed second rep at 100#
B. Front squat x5/split jerk x1; build to a max
115
C. Deadlift; build to a tough effort double
215 (video)
+
EMOM 6 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating
done
+
EMOM 6 min
1- 4 devil's press 35#/hand
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
done
+
EMOM 6 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
done, OHS unbroken
+
Row sprint 20 seconds @100%
rest 10 sec
x8 sets
889meters
So sore, mostly quads but upper body too. We didn't ride yesterday because the weather was abysmal. This was a tough workout for me. Probably d/t the soreness but also a long day at work and had to start workout at 6p. I also am still just trying to catch back up on everything. I enjoyed it though and am loving getting back in the flow...just was to be back at all my previous weights! Snatching actually felt pretty crisp and helped stretch out my quads. 115 was all my sore legs could manage with the front squats, I was actually pretty shocked at that. Everything else went well, took some coordination on the alternating jerks/snatches. The devils press with 35's I think was just too heavy for me. I stuck with the weight though. I did the burpee and then tried to explode the weights up in one motion but had to press from the shoulders. I was pretty spent by the row, mostly hungry and ready to be done but I did it anyway and it hurt. Thanks!
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