Up a little earlier than normal so I could get in some work before the 9am class.
Warm-up
- 2,000m Row – 8:13
- 2×10 Reverse Hyper (210#)
Gymnastics
E45S
- 2 Bar MU
I set the clock for 20 rounds and planned to go until failure, but never failed, so I did a 21st round when the clock ran out. It was about time for class to start anyway.
After that initial set in the video, I concentrated more on keeping my feet together and I’m constantly battling to trying to fight to keep the system tight.
I did some zombie kicks during warm-up of class and then deadlifts with 155-245-315 each for sets of 4. Mixed in a couple of box jumps too.
XWOD
- 4-4-4-4-4-4 Deadlift (365#)
- 2-1-2-1-2-1 Power Step Box Jump (2s-40.5″, 1s-44″)
I hesitated on a few jumps, which is stupid at those heights. Afraid of this damn quad!
Midline
I was behind everyone else coming from the XWOD so only did one weighted plank with 45# for 2:00 instead of the programmed stuff.
Conditioning
8:00 AMRAP
- 8 Pull-ups
- 8 American KBS (62#)
- 16 Step-ups (24″)
All unbroken. Pull-ups were rough on the hands after all of the muscle-ups, but held on and no rips. Step-ups were a little rough on the quad, but I still tried to evenly distribute the reps between the legs. Did 5 full rounds plus 8 pull-ups and 6 swings. Tried to minimize my kip on the pull-ups and keep the system tight. Can always be better.
