A – Snatch grip deadlift @ 31X1 x 3/Snatch Pull x 1, rest 3 min x 5 sets
225-235-240-245-250
+
B1 – BB front rack step ups x 6/leg, rest 1 min
135
B2 – BB single leg hip thrusts x 6/leg, rest 1 min x 4 sets
115 – went lighter this week but felt more in control with the movement
+
C – 10 sets
20 sec row @ 90%
20 sec burpees
20 sec DU’s
rest walk 30 sec
Goal was to hold pace on the tower of 1:37-1:39.
Burpee did 7-7-7-6-6-6-6-6-6-6
Double unders – only wet unbroken in 3 rounds and was about 22-27 on each
I have to be at 600 or more doubles in the past 3 days
+
D – (1-arm KB OH press + KB High windmill) x 4/arm, rest 1 min bt arms x 4 sets
35, 44 X 3 tricep on the left arm were pretty smoked so the 44 was doable but a grind