Coach Soloman - (9:00 AM) - 3 of us including Judy and me
400m Run and WMCF dynamic warm-up
Every 90 seconds for 12 minutes (8 sets):
Snatch Grip "Hook Grip" Deadlift x 3 reps
- work on your grip here, reps should be touch and go
- increase load as possible
This was definitely grip taxing. I used
135-145-155-165-175-180-185-190# for the 8 sets.
Complete as many reps as possible in 10 minutes of Double Unders
EMOM - Odd 5 burpees, Even 5 wall ball shots (20#)
The workout started 3, 2, 1, go and then 5 burpees and then as many double unders as possible before minute 1 was up. I got 18 on the first round and progressively fewer every round. On the last round after the 5 wall ball shots, I only got 3 reps and could not link anything together. Total reps was 78. I felt like my form was really good on the burpees and wall ball shots.
Finish with Iron Scapula -
I dropped off the prescribed reps as the sets wore on.