Workout:
A. Deadlift; 5, 5, 5; rest 2 min
155, 155, 155
B1. Deadlift; 10 reps x3; rest 30 sec
125, 125, 125
B2. Heavy single arm russian KBS; 10 reps x3/side; rest 30 sec
26# x10/side x3
B3. Single arm OH KB reverse lunges; 10 alt'ing reps x3/side; rest as needed
35# x10/side x3
C1. Singel leg hip thrusts; 10 reps x3/side; rest 1 min
10/side x3
C2. TnG power clean; 5 reps x3; rest 2 min
85x5x3
+
3 sets:
Ski erg 500m @90-95% effort
15 tng power snatch (heaviest load you feel you can go unbroken.
increase load per set if you are successful in doing them unbroken)
rest as needed to recovery
2:09 and 35#
2:12 and 45#
2:14 and 45#
I had my doctor's appt this morning for my back issue and got some x-rays done too. He thinks it is rupture disc. More on this once I get the report back. But because things have been improving and this is my first week back I was conservative on this workout. I'll send an email in a couple days to catch you up on all that. But I handled this workout well and am feeling a little sore in the hamstrings the next day but overall well. DLs felt solid, the single arm kbs seemed a little potentially twistiing in a bad way on the back so I braced well and stayed lighter. Everything else felt great...the ski erg to power snatch smoked me by the third round, I was hungry by then tho too ;). Thanks!
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