Switch It Up Tuesday

On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.

Warm-up

Tabata Mash-up

• Mountain Climbers
• Burpees

Strength

5 Sets

• 5 Weighted Pull-ups
• 20 Weighted Sit-ups

I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.

WOD

20:00 EMOM

• 7 Wall Balls (20# MB, 10′ target)
• 7 Kroc Rows (60# DB, alternate arms each round)

Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.

Finisher

3 Sets

• MAX L-Hang
• 60s Rest

I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.