Quad City

I guess I’m just getting old or getting used to the early bed times. 9am for the 5th day this week. Feeling good though.

Warm-up

“Whip It!”
Play the song by Devo. Do jumping jacks throughout and then a burpee each time they say “whip it” during the song. Be careful not to mistake “whip”, which they say on its own several times. We were definitely warmed up after this.

Strength

Bench Press 5×1 @ 90%+

• 10×45#
• 5×135#
• 3×185#
• 1×205#
• 1×215#
• 1×225#
• 1×235#

Davy, Shaun, Matt, and I rotated through on the same bench. Ran out of time, but I think we were all pretty much done at the end there. Just 5# shy of my PR, so I’m happy with that. Didn’t have my right arm lagging behind like I used to, but my right elbow issue went away in the last couple of months too, so maybe it was related. My left arm actually was a bit behind on that last lift today.

Accessory

12:00 EMOM

• Odds: MAX unbroken strict ring dips
• Evens: MAX unbroken strict pull-ups

Went 15-10-6-7-5-5 on dips and 9-5-5-5-5-4 on pull-ups. Pathetic numbers for pull-ups.

Conditioning

21-15-9

• OHS (95#)
• OH Lunges (95#, total reps – not each leg)

Fuck! Fuck! Looking at this I figured wrists would be a limiting factor, but that was the least of my worries during the workout. I did the first 21 OHS unbroken with my shoulders shaking all over the place for the last 5 reps, and holy shit was that a mistake. I’ve never felt a burning in my quads during a metcon like this one. I’d get down into a toes squat to rest when taking breaks and that even felt horrible. Brutal brutal workout. I managed to power through the sets of 9 unbroken with a short break between movements and finished in 9:25.

Midline

7:00 EMOM

• 12 V-Ups

Good core burn in the last 2-3 rounds.