Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.
Warm-up
2 Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Strength
Bench Press
- 10×45#
- 5×95#
- 5×135#
- 3×185#
- 3×205#
- 3×215#
- 3×225#
- 3×230#
Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.
Gymnastics
8:00 EMOM
- Muscle-ups
Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.
Conditioning
3 Rounds
- 1:00 Wall Balls (20# MB, 10′ target)
- 1:00 Ball Slams (25#)
- 1:00 Burpees
- 1:00 Rest
I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.
Nick Momrik's Fitness Logs 