Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.

Warm-up

2 Rounds

• 250m Row
• 15 Rapid Toe Touches
• 5 Inch Worms

Strength

Deadlift

• 5×155#
• 5×265#
• 3×315#
• 3×365#
• 2×385#
• 2×405#
• 1×415#

Took it easy so I don’t tweak my back again during Open season.

Mobility

Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.

Conditioning

16:00 EMOM (alternating)

• 4 Power Snatch (135#)
• 10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

• 10×45#
• 5×95#
• 5×135#
• 3×165#
• 3×195#
• 5x3x215#

Felt solid.

Midline

Did some planks at home at night.

3 Rounds

• 2:00 Plank
• 1:30 Rest

Shorter rest than I’ve been doing for long holds.