Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

• 5 Shoulder Press (45#)
• 8 Front Squats (45#)
• 5 Shoulder Press (95#)
• 8 Front Squats (95#)
• 5 Push Press (135#)
• 8 Front Squats (135#)

Strength

12:00 EMOM

• Odds: 4 Push Press (185#)
• Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

• 10/10 Kroc Rows (62# KB)
• 10 Ring Push-ups

Conditioning

5:00 AMRAP

• 8 KB Snatches (44#)
• 10 Sumo Deadlifts (44# KB)
• 12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

• 5 Hang Muscle Snatches (45#)
• 5 Snatch Presses (45#)
• 5 Hang Muscle Snatches (65#)
• 5 Snatch Presses (65#)
• 5 Hang Muscle Snatches (75#)
• 5 Snatch Presses (75#)
• 5 Hang Muscle Snatches (85#)
• 5 Snatch Presses (85#)
• 5 Hang Muscle Snatches (95#)
• 5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

• 3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.