Mcgill big 3
+
3 rounds at warmup pace
3/side TGU @ 35lbs
5 6-point burpees
10 air squats
10 overhead KB swings @ 53lbs
TGU take so long and are so slow urggggg, but felt good to create that tension and go through the movement.
+
2 min running clock, 1 min rest/reset x 3
8 power snatches @ 95lbs
10 bar facing burpees (must finish these in <35 sec)
AMRAP row cals in remaining time
22-21-21 – was hard to do the quick math after finishing the barbell, but I believe each round was about 30sec, was done with the barbell at 17-19 seconds each time and done with burpee by 50 seconds, 47 for sure on the first one but was a little hazy after that. Not the best transitions into the rower, but was good about getting to mid/upper 1100’s pace within 3 strokes each time
+
2 min running clock, 1 min rest/reset x 3
8 deadlifts @ 225lbs
8 deficit kHSPU (same standard as the old AGQ workout we talked about)
AMRAP row cals in remaining time
25-23-27 – the last round was higher because I actually quit making the rookie mistake of making sure the rower was on and reset at zero. Was trying/wanting to hold mid 1200 each time, deadlifts and hspu felt really good. Would definitely like to keep getting some volume accumulation with these deficit hspu