Day: August 19, 2015

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)
  • 20 Toe Touches
  • 20 Air Squats
  • 7 Burpees

Strength

Sumo Deadlift

  • 5×135#
  • 5×225#
  • 5×255#
  • 5×275#
  • 2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

  • 4:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Pull-ups
  • 2:00 Rest
  • 4:00 AMRAP
    • 10 Ball Slams (25#)
    • 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

  • 20-25-15 GHD Sit-ups
  • 20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.