Workout:
#9
A. Squat snatch; build to a max
105
B. Squat clean and jerk; build to a max
135
C. Front squat; 3x3; rest 2 min
115, 125, 130
+
EMOM 9 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 9 min
1- 4 devil's press 35#/hand * film so I can see. If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
Done (35’s first round on devil’s press then 25’s)
+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
Done with 35#
+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets
Done, approx 1000m total
What a great workout. As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body. I'm excited to build on them again. I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets. The single arm OHS's felt way better this week. Thanks!
No comments:
Post a Comment