5 rounds (2x16kg)
-2 min long cycle sprint
-2 min rest
3 rounds (2x16kg)
-30s rack hold
-30s chest bumps
-30s overhead hold
1 round (16kg)
-1:30 right arm swing
-1:30 left arm swing
Results
Another good long cycle day! For the sprints, you're obviously supposed to go faster than your normal competition pace. I was able to do that the first 2 sets, leveled out the 3rd and was trying to survive the last 2. I was probably down to my competition pace or slightly slower by the last set.
The holds/bumps/holds was killing me! The overhead holds was the "rest" piece, which my rack definitely needed, since I was essentially in the rack for a 1 min straight (not easy after those sprint sets).
The swings were just used for some grip work. I wish I could go longer, but 3 minutes is about the limit my lower back can handle...but that's all I really need to burn my grip after a GS workout.
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