Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.
Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.
“12 Days” – Partner
Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.
- 1 Bear Complex (115#)
- 2 Deadlifts (115#)
- 3 Power Cleans (115#)
- 4 T2B
- 5 Box Jumps (24″)
- 6 Burpees
- 7 Goblet Squats (53#)
- 8 KB Snatch (53#)
- 9 Wall Balls (20#, 10′)
- 10 Push-ups
- 11 American KBS (53#)
- 12 Thrusters (115#)
** One partner must always be holding a 45# plate any way you want.
Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.
