tuesday:
*dynamic
*speed workout; some short sprints, some plyos
today:
gym
*jump rope warmup
*dynamic
(1) hang clean: 5x5 @ 135
(2) squat: worked up to 1x5 @ 245 (pretty sure that's a 5-rep PR)
(3) cossack squat: 4x12
(3) cable woodchop, high to low: 4x9/side
finisher: circuit
go through 5x, using a 40lb db
*5 db swing/arm
*20 mtn climbers (10/leg)
*5 db snatch/arm
*10 burpees. took around 8 minutes. this is hard.
stretch
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