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A. Prone barbell row on high bench w/ snatch grip; 8-10 x 4; rest 2:00
20kgx10; 30kgx10; 40kgx10; 50kg x10rep x 4set
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B. 1 & 1/4 front squat; 5-7 x 4; rest 2:00
20kgx7; 30kgx7; 40kgx7; 50kgx7; 60kgx7x4set Nice burn in the quads (no belt and no oly lift shoes)
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3 rounds for time:
15 thrusters (45kg)
30 cal row
45 double unders
Thrusters in 8+7; i think that i've never made 8 thrusters with 45kg as easy as the 1st round... I wanted to go unbroken but had to refrain and think in the remaining reps. Noticed improvements in positioning and muscle endurance
30 CAL row at a steady pace and the last 5cal lowered the pace to breathe and start to recover for the double unders
DU 1st set rope hit something behind me, but 2nd and 3rd sets were UB
TOTAL time: 13'11''
Ended really tired and sweating hard
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Cooldown 5' bike
Slept well (8h)
Mood is ok :)
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