Daily score: 6
Day 12 - Full body explosive exercises
A. DB hang power clean and split jerk; 18 alt'ing reps x3; rest 2 min
Done with 25’s
B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg
Done with 35# bar + 30#
C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* +5-10# from last 2 weeks
Done with 30’s
+
3 sets:
17 sec max effort ski erg
43 sec rest
17 sec max effort air bike
43 sec rest
17 sec max effort row
rest to full recovery to repeat effort
Ski/bike/row:
5/10/6
6/11/7
5/11/7
I did this after work. Felt so good to get to move after being locked up all day. The clean and j’s were real hard x18, took all my grit. Grip definitely got smoked. Everything else felt great. A bit sore the next day, glutes. Thanks!
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