#long workout

Warm Up: Bag work & quick stretch Burgner Warmup Snatch: 1RM Max in 5x Pulls 5x @ 70%, 75%, 80% of 1RM 2x2 @ 85% 1RM

Plyo Work: Box Jumps: (all 3x sets 10x reps) Standard Box Jumps Step Off Box Jumps (step off one box, then spring up onto another higher box) Triple Box Jumps (3 boxes in a row (5x total, 15 jumps total)) One Legged Jump Ups (launch one leg, land on both feet)

Distance Jumps: Burpee Long Jump 5x sets 3x reps Triple Long Jumps (from stand still, 3x long jumps) 5x sets 3x reps

Strength: Plank: (high plank) 3x sets Tap each shoulder with the opposite hand - both hands to both shoulders = 1 rep = 1, 2, 3, 4, 5, 4, 3, 2, 1

Battle Ropes: (all 10 sec on, 10 sec off for 8x rounds each) Small Waves+ Slams Inside Out Waves + Hulk Slams

Landmines: 3x Rounds  10x Side Swings/Twists 2x 5x Single Arm Push Press 10x Thrusters 2x 5x Split Jerks

Work Capcity: Plate Lunges (hold plate, swing side to side as you lunge) 2x sets #25 for 25’ Overhead Hold Plate Lunges 2x sets #25 for 25’

six ow day. definitely a six ow day. ow scale: owwwwww

so between not sleeping all too much recently (because this quarter deserves to have its orfices evicerated with flammable sticks), and a day full of lovely grad school-type stress with minimal catharsis, an extra-hard workout was just what I needed, and boy howdy did my gym deliver. helped that the owner/coach of the day is a great person in general, but he’s also the sort of person who looks at these workouts and goes “well, I believe in you” really calmly, and then doom happens. in the best possible way, and every single coach at my gym is amazing and I wouldn’t have it any other way, but. doom.

ahem.

so following a traditional “I’m late and have no car” sprint from the bus to the gym (500m, followed by lateness punishment burpees), workout went down for a 45min cap of actually awesome awfulness. which is the sort of statement that makes no sense out of context, but I am excited to be very, very sore tomorrow.