AM
A. Snatch grip RDL; 6-8x4; rest 90 sec
These felt tough, did 8 reps each time
B. HAng power snatch; 8 on the min for 8 min @55#
These felt great and easy! And fun!
Set 4- https://youtu.be/DdWyK5Inl6A
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4 rounds for time:
Run 400m
50 unbroken double unders
15:32
Not bad, rounds 1&3 I got ub first try, round 2 I tripped at 37 so I rested :20-:30 then did 50ub round 4 I got to 41 and tripped so I rested :30 then got 50 ub. My jumpers were gone round 4 after about 25 du I wasn't springy any longer ha. My runs got slow, it felt good to do this I can tell I'm not where I was with a workout like this though. I had fun with it.
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mobility work 15-20 min (hips/ankles/calves)
PM
A. Strict deficit hspu (2-4"); accumulate 15 reps
Did these at about 2.5" deficit. Felt fine just had to rest a bit between reps
B. Support hold on rings in external rotation; amsap x5; rest 90 seconds
These felt great, I feel I'm getting much better at them.
C. Backward weighted (dragging a weight with a harness) crawl; 30
seconds continuous x5; rest as needed
+
30 seconds max burpees
rest 1 min
x6
:15 :15 :15 :20 :15
C. Backward weighted (dragging a weight with a harness) crawl; 30
seconds continuous x5; rest as needed
These were hard! I put a 25# on the little sled quickly took that off and put a 15# then by the end I took that off because my crawls weren't continuous for :30
+
30 seconds max burpees
rest 1 min
x6
Oh man! This hurt by the end! My arms.
16-15-15-14-13-13.5 I tried for 14 on the last one but didn't make it in the time frame.
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