Early to Bed

I was exhausted early again last night so went to bed shortly after 10 and then in for the 9am class again.

Warm-up

• 3 Rounds
  • 20s Bear Crawl
  • 10s Rest
  • 20s Zombie Kicks
  • 10s Rest
  • 20s Air Squats
  • 10s Rest
• 10 Burpees

Strength

Deadlifts

• 5×135#
• 5×225#
• 5x3x315#

Was programmed to be 5×1 @ 90+% but my back is still jacked from trying to do heavy triples on Friday. First set at 315 started to feel tight in that area, so I just stuck with that weight for every set.

Accessory

12:00 EMOM

• Odds: 8 Pendlay Rows (135#)
• Evens: 15 Band pulls (purple band)

Supposed to use 40% of max deadlift for the rows. Haha! I’m not sure I could row that much for 1 rep. 135# was plenty and still a struggle for the last couple reps each set.

Conditioning

20:00 EMOM

• 4 Thrusters (75#)
• 4 Pull-ups
• 4 Burpees

Another choose your own adventure between 3-5 reps of each. Matt tried it with 5 yesterday and was terrible, so 4 it was for me. Was finishing rounds in 30 seconds at the beginning, but up around 43 seconds by the end. I was getting done with my thrusters in 8 seconds from start to finish. With a tighter kip and using the hips, pull-ups didn’t fatigue and felt good through all 20 minutes. Transitioning between movements slowed and my burpees got slow, which brought my times down. Rough workout; a real mental grind in the second half.