Went to the 9am class.
- 15 Reverse Hypers (50#)
- 5 Scap Pull-ups
- 10 Jumping Jacks
- World’s Greatest stretch
- 6 Lunges
- 6 Air Squats
- 10 PVC Passes
- 10 PVC Good Mornings
- 8/8 Back Rack Reverse Lunge
- 8/8 Single Leg KB RDL
- 2:00 Rest
I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.
- 10 Front Squats (75#)
- 8 T2B
I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!
Stayed after class for this little gem.
45:00 EMOM (alt)
- 40s cal Echo Bike
- 40s Cal Row
- 30s Target Burpees
That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.
When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.
I was messed up for the rest of the day yesterday and wanted to eat all the things. Stuck to my macros though. Woke up with a sore chest and by lunch my legs were starting to get sore. I have a feeling tomorrow is going to be rough. Went to the 4pm class.
- 4 Rounds
- 10 MB Hang Cleans (20#)
- 10 Hollow Rocks
- 5 Front Squats (45#)
- 5 High Pulls (45#)
- 5 Hang Muscle Cleans (45#)
- 5 Hang Power Cleans (45#)
- 5 Hang Squat Cleans (45#)
Like I didn’t do enough squats with the medicine ball yesterday!
Hang Squat Clean
Worked up to a moderate weight or basically something heavier than we planned to use in the workout.
- 12-10-8-6-4 Hang Squat Cleans (155#)
- 12 Burpees to 6″ Target
Decided I’d try to get the cleans done in 2 sets every round, so I split the reps in half. Made it and did the set of 4 unbroken. Just kept moving on the burpees and then picked up the pace in the final round. I wore my belt for this one, loosening it and turning the buckle towards the back for the burpees. Finished in 11:08. Glad I went with the Rx weight instead of scaling back. The issue was breathing with that front rack position and the burpees bumping up the heart rate.
- 25 Weighted Sit-ups (30# DB)
Busy day. Out in the garage in the evening.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
- 3×20 alt Incline DB Bench Press (50#)
- 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
- 3×10 Tricep Extensions (single arm, 30#)
- 3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
- 30 cal Ski Erg
- 20 Goblet Squats (70#)
- 10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.