2 hours beach football 2 hours beach volleyball 11 miles biked
Tag: training
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7am: 2 hours vb training/skills
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6am: EMOM 10 2 hang snatch @ 42kg (92#) AMRAP 12 = 4 8 T2B* 8 Broad jump 8 HSPU** *rip round 2 but strung 8 together! **kipping, failed most on 1 ab mat (but back to kipping! yay!) ***hammy felt sore from yoga but no pain during workout
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7am: 30 minute beach run 5:30pm: 80 minute hot vinyasa-bikram combo class* *IN THE ROOM where I tore my hamstring. Slight anxiety but made it through. Did NOT push any poses.
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1.5 hours vb skills training 3 hrs doubles pickup vb
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Burgener Barbell warmup Skill work: Snatch + OHS @ 40kg (88#) AMRAP: 5 minutes on/ 1 off, 4 on/ 1 off, 3 on/ 1 off, 2 on/ 1 off, 1 on/done = 5+5 / 4+4 / 3+2 / 3+2 / 2+1 1 OHS (40kg) 1 seated db press 25# ea 2 OHS 2 db press…
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6am: Work up to heaviest set possible 15 minutes = 65kg (143#) Deadlift + hang power clean + clean 10.9.8.7.6.5.4.3.2.1 = 13:13 Plyo push ups Box jumps 24″ Banded Good Mornings (blue) 200 m run after each rounds 10,8,6,4,2 *hammy felt sore from yesterday’s rehab work, but strong. Felt wonky on the run but didn’t…
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noon: 3×5 back squat @ 80% 1RM = 90kg (198#) *hammy felt solid Death by … 17+8 ball slams 40# pullups (kip to 12, butterfly 14, 16, 8—ripped 8 reps into round of 18)
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Press 3rm = 40kg 5 Rounds = 13:53 7 Push Press (77#) 14 Burpee to step up (step back, hammy fatigue) 21 KBS 16kg *hammy feels ok, not sore from yesterday, but during workout just tired
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3rm Deadlift = 110kg (243#) 12 min amrap = 13 rds 4 hang power cleans @ 60kg (110#) 8 v ups/ T2B (alt every other round ) 12 lateral bar over hops … felt easy enough but put hammy under a lot of stress