Mar-24 Light Strength
A1. Overhead squat - 4 x 5 moderate reps; rest 30sec
A2. BB Push Press - 4 x 5 mod-tough reps; rest 30sec
A3. Strict CTB Pull-up - 4 x AMRAP UB; rest 30sec
A4. Hollow Hold - 4 x AMSAP; rest 3min
*one barbell
B1. Russian KB Swing - 4 x 15 tough reps; rest 30sec
B2. Strict HSPU - 4 x AMRAP UB; rest 30sec
B3. Ring Row - 4 x AMRAP UB; rest 30sec (12" elevation)
B4. Sorenson Hold - 4 x AMSAP; rest 3min
A1. 70kg / 75kg / 75kg / 75kg
A2. 70kg / 75kg / 75kg / 75kg
A3. 7 / 5 / 6 / 5
A4. 45secs / 39secs / 32secs / 24secs
B1. 70# / 88# / 88# / 88#
B2. 9 / 8 / 7 / 7
B3. 10 / 9 / 8 / 7
B4. 51secs / 44 secs / 40secs / 41secs
This was much tougher than I thought. Especially the combo on the OHS and push press. My overhead stability on OHS needs work. Found myself shifting the weight to the balls of my feet as I got to the bottom of the squat and felt some internal rotation on the later reps.
Push press is rarely a problem for me at this weight but the last couple reps got pretty spicy. Under estimated the full taxation of the OHS, CTB, and hollow holds on my midline. Very taxing overall.
My hammies were LIT up after the heavy swings and then into the sorenson hold. Frankly I was shocked. Very tough combo.
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