After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.
Warm-up
9:00 EMOM (alt)
- 5 Strict HSPU
- 7 Russian KBS (53#)
- 9 GHD Sit-ups
Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.
Deadlift
Do 5×5 @ 75% and then 20RM starting @ 50% this first time.
- 10x20kg
- 5×70
- 5×100
- 5×130
- 5×145
- 5x5x155
- 20×120
The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.
Conditioning
4 Sets
- 500m Row
- 1:1 Rest
1:45 – 1:44.7 – 1:44 – 1:42.4
Goal was a 1:45 average so happy to be able to do negative splits.
7:00 AMRAP
- 10 Bar-facing Burpees
- 6 SDLHP (115#)
I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.
Nick Momrik's Fitness Logs 