Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

• 10 PVC Pass-thrus
• 80′ Bear Crawl
• 10 Walking Lunges

Conditioning

• 800m Run
• 40 Push-ups
• 20 C&J (95#)
• 400m Run
• 20 C&J (95#)
• 40 Push-ups
• 800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

• 20s Hollow Rocks
• 10s Rest
• 20s Side Plank (R)
• 10s Rest
• 20s Side Plank (L)
• 10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

• Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

• 9×45#
• 6×75#
• 3×95#
• 3×105#
• 3×125#
• 3×145#
• 3×155#
• 3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.