This morning was as fun workout... albeit a tough one after yesterday's volume... my lats/shoulders/triceps are very fatigued and sore. Overall just tried to push it today on the first part, it was very 'crossfit'-style cardio, got through it consistently. Looking forward to training tomorrow.
A.
"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row
Rest 2 Minutes between rounds
-Result = 6:50 / 7:40 / 7:32 ... each round WB unbroken, BJ consistent with step-downs, SDHL 16/7/7 and S2O 20/10 ... I was happy with my consistency... probably could have saved some time by rebounding the BJs, but at this point in my life its just not worth the risk. Overall felt good on this, good aerobic training... really went HAM on that last row and beat my second interval's time.
B.
Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches
Athletes build in weight through the 7 rounds. Each set must be completed unbroken.
-50# DB x 2 sets, 70# DB x 5 sets ... 70# is the heaviest DB we have ... it was tough for this time interval though, good DB skill work.
C.
20 Minute Recovery Bike
On the 5:00 - 15 Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Hip Extensions + Max Effort L-Sit
-Complete ... went VERY slow on the bike and didn't time the L-sits, just got through them, was a good cool-down.
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