Workout:
#6
A. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2min (>100% max snatch)
125 for all
B. Overhead squat; 5, 5, 3, 3; rest 2 min (take 5's heavier than last
time, then progress in loading for triples)
105, 105, 115, 120
+
EMOM 10 min:
odd- 3 squat clean @80% estimated 1rm
even- 6 bar facing burpees @max speed
* if needed, add rest within to keep the clean cycle speed fast and
burpees as quick as you can do them
at 110, kept on pace throughout
+
EMOM 10 min:
Odd- 3 squat snatch @80% estimated 1rm
Even- 6 burpee box jump overs 20"
at 84
+
EMOM 12 min:
1- 30 sec max reps wall balls
2- 30 sec max reps power snatch 55#
3- 30 sec max reps DB thrusters 35#/hand
4- 30 sec max reps deadlift 175#
14 wbs, 9 snatches, 6 thrusters, 6 DLs per round
+
row 10 min cool down
done, 1955 meters
Finally feeling good and athletic again. I even volunteered to be the DD to a concert last night with my friends just to avoid drinking so as not to have a set back. I slept nearly 10 hours last night and gave this workout my all. I have to admit I was intimidated by it based on how sore I got after last weeks version. So I'm very proud of my sustained effort and focus throughout the whole thing. OHS starting to feel strong again. I did notice legs being the weak point here and there. First emom was tough to keep the tension in the lifts and the intensity in the burpees. Second mom was uneventful but I was definitely working. Thrusters seemed better but still awful in the last emom. I had been looking forward to a glass of wine tonight but decided to pass and give my body a chance to recover as best possible. Thanks!
No comments:
Post a Comment