Day 1
A. Make sure you have a really good warm up before you start this. Hit some 5 second AB sprints to get your HR up
30 squat Cleans @ 205lbs for Time
6:22 my low back is destroyed from Monday. Left side low back. Probably should have stopped. But I didn't.
B. Tempo Zombie Squats 4-5 reps 3 seconds down no pause 3 seconds up no pause rest 2 minutes x5
135 x5 Staying light to keep easy on back and keep good positioning
155 x5
155 x5
155 x5
155 x5
Felt good.
+ 20 min AMRAP
10 HSPU
10 Dumbell Snatches 100lbs (did at 70)
10 Shoulder to OH 115lbs
10 Chest to bar Pull ups
5 round + 20 reps
Everything unbroken. Transitions really slow. Dbs REALLY slow. By far, the most time on dbs. Tried 100lbs and could not get one. Between my low back and poor shoulder stability, it wasn't happening. Felt low back a lot on dbs.
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