Moving Some Weight

I got a hot stone massage today from Cora because my back was pretty tight from the competition. Planned to take the day off, but was feeling good, so I went in for the 5:30pm.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Low Box Squats

We went extra low with a 12″ box for the guys, compared to the 14″ we had used in the last cycle. It felt like we were never going to get low enough to reach the box. It felt soooo much harder. I went 135#, 155#, 175#, 185#, and 195#. But compare that to 5×5 on the 14″ box from 3 weeks ago when I went 135#, 155#, and then 175# for the last 3 sets. Up 20# today with a lower box. BOOM!

WOD

21-15-9

  • Sandbag Get-ups
  • Burpee Deadlifts (25# DBs, jump on 25# plate)

Doesn’t seem bad when you look at it, but it’s a gasser. I had a few misses on my get-ups and fell right back on my ass. I had only done deadlift burpees once before and used a much heavier weight so knew how bad they could be. Having to jump on the plate at the end was even harder. Finished in 9:12.

Finisher

10:00 EMOTM

  • Evens: 10 RDLs (135# in rounds 1-3, 165# in rounds 4-5)
  • Odds: 10 Goblet Squats (62# KB)

It’s been ages since I did RDLs and I don’t think I ever used more than 155#, but my regular deadlift is almost 100# more than it was then. This was a fun finisher, which took about 20-23 seconds of work each minute for me.

Lot’s of weight being moved today. My back held up great too!