**This is just a reminder that morning and noon classes are cancelled Wed/Thurs/Fri this week.
A. Work up to heavy single push press, then do 3×3 @80% of that weight with slow (3-5 sec) negative (rest 1 min between sets).
B. For time:
3 rounds of: 20 DB front squats, 7 chest to bar pullups, 20 KB snatches (total, not per arm), then:
800 m row, then:
3 rounds of: 15 DB front squats, 5 C2B, 15 KB snatches (total, not per arm).
KB snatches can be partitioned to each arm however you like. If your squat isn’t particularly strong, consider scaling to air squats, but only if necessary. I might also consider scaling the reps of the front squat also. Jay will help you with this.
Huh. Not sure if I’m intrigued by this one or terrified. Probably best not to examine my feelings too closely.
I really thought I would puke half way through part B. I think this is the hardest conditioning workout I’ve done yet, having my heart rate really elevated for 20 minutes straight (more so than if I was out for a run). But I can say I finished it. I had to drop my weights for the second round of front squats (after the row) because I could feel that I was not keeping form with the weights.
A. Worked up to 135#. Shoulders and everything was in pretty rough shape for this one. I almost decided not to do the workout as I attempted to warm up but Jay convinced me to stay :). Used 110 for the first set of 3, then dropped to 105 for the other two. This was unbelievably tough.
B. 23 something I think, using 20# DB, 45# KB and challenging ring rows. Toughest part was keeping the rack position for the front squats. Amazing how much harder it is with DB versus a barbell.
Well done! Yeah, I knew this one would be tough, both part A and B. If it’s any consolation, next week we’ll be backing off on the volume and loading.