It’s like Painstorm XII, but a little different. Don’t forget to load the bar this time. Last day for check ins!
Workout for Sunday, January 31st, 2021 —
400m Run (sub 500m row or 1000m bike)
50 Back Squats
40 Front Squats
30 Overhead Squats
400m Run
20 Strict Press
30 Push Press
40 Push Jerk
400m Run
50 Hang Cleans
25 Hang Snatches
400m Run
*Rx = 95/65
Zoom crew is 9am for tomorrow. If you don’t have a bar, use 2 DBs on your shoulders for back squats then 1 DB in goblet squat position for front squats. Your call on the OHS, but recommended is double the reps and do one DB overhead and lunges. Switch arms as needed. For the hang snatches, double the reps and alternate arms for DB hang snatches.
HAN Plan Workouts 
28:23 #55 and was cursing the fact it wasn’t an empty bar bell the whole time. Snatches and ohs were the worst for me
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27:29. 55#. Biked. Followed w 15min core and 20 min HIIT ride. This was fun.
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29:47. 55# Barbell. 1000m Bike. My legs were sore going into this one. Now they are extra, super duper sore. 😦
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29:22. 75# Barbell. 500m Row.
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28:25. 75 barbell. Did 60 overhead lunges with 30lb dB for OHS. 40 cal assault bike.
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annex
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28:36. 30# bb to continue movements and not stare at the bar.
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