Nasty Intervals

Ass and hammies definitely sore from 16.4. My upper back is sore from the ring rows yesterday too, but glad to be able to work those muscles again with that pulling movement.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Empty Bar stretching and positions for thruster


E2M – 7 Cycles

  • 5 Thrusters (95#)
  • 5 Burpees over the Bar
  • 4 Thrusters
  • 4 Burpees over the Bar

This was much worse that the 8s every two minutes from 4 weeks ago. Going from the burpees back to the bar was gross. Those jumps over the bar really added up today and had the quads fatigued. Started out taking 37 seconds, got a couple of seconds faster, and then started hitting the wall after the 4th cycle. Was fighting to keep it under 50 seconds by the last cycle.

This was the 4th progression of this combo. Since they all started the final cycle at what would be the 12 minute mark of a running clock, the volume was all effectively in a 13 minute window, which went from 50 reps to 63 of each movement. Bring on the thrusters Castro!


5 Sets

  • 15 Stalder Leg Lifts (13″)
  • 5 Ring Swings

I actually only got in 2 sets and then did 3 after snatching because I was helping out some people with HSPU technique for their run at 16.4 tomorrow.

Weightlifting – Snatch

  • 2x3x95#
  • 3×115
  • 3×135
  • 2×155
  • 1×175
  • 1×185
  • 1×195
  • 1×205
  • 2x1x185

Felt really good again. Aggressive punch out. No misses on the way up again.