brutal IWT

today was a brutal IWT session. what a welcome back to the gym workout. These workouts continue to get more demanding. i love the barbells and all the explosive movements. This one was WAY harder than it looked on paper. Those squats felt like a thousand pounds by the time they came around. Really happy to survive that workout.

7minute easy row.

3 sets:
12 barbell high pulls with 70% of your 1RM for clean.(135#)
row 2minutes at a 550m or > pace.(551,551,554)
rest 2 minutes between sets
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Rest 5 minutes(including 2 minutes from the previous block)
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3 sets:
12 Front Squats at 50% 1RM(135#)
row or airdyne HARD for 15 seconds/less hard for 15 seconds for 2minutes.
rest 2minutes between sets
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Rest 5 minutes(including 2 minutes from the previous block)
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3 sets:
8 deadhang pullups
8 pushups
8 24k kb swing
8 atomic situps
60 meter farmer carry with 2 32k kbs in each hand.
Rest 1 minute between sets.