Pick Things Up

Owww! Feels like I’ve been run over by a truck, especially in my shoulders and upper back. Calves, legs, low back, biceps, and hands are all sore too. Another day at the gym though. I did some bottom squat hold, hammy stretch, air squats, and shoulder stretching to get a little loose.

Deadlift

Work up to 4×4 @ 80% and then add 5-10# to last weeks 20RM.

  • 8×45#
  • 8×155
  • 4×245
  • 4×315
  • 4×355
  • 4×385
  • 4x4x405
  • 20×295

Wasn’t sure how the 80% would feel but I made fine. Slightly shy of using the % off my all-time PR, but I haven’t pulled anything near that 515 in years. I decided to take a 20 pound jump on the 20 rep today. When I picked up the first rep I couldn’t believe how light it felt, but when I got to 5 I could tell it was going to be bad. In the last 5 reps I had to take it slower to make sure I got set and didn’t pull anything. What a burn!

Conditioning

15:00 EMOM

  • 14 Calorie Row
  • 35s Airdyne
  • 40 Double Unders

We took it easy here and used it as aerobic work. It did help to loosen things back up after the heavy deads.

7:00 AMRAP

3-6-9-12…

  • Dumbbell Thrusters (50#)
  • Deadlift (155#)

Since dumbbells are coming to the Open, figured we might as well get in some practice. The workout was written with 95# thrusters, so why not make it harder?! 🙂 Took my dumbbells to the gym and will try to use them here and there when they fit our workouts. Dumbbell thrusters are just as terrible as I remember. I did 3-6-9 unbroken, then 7-5 and 6-5-4. I was feeling the burn on the set of 12 deadlifts so did those 7-5 too like a pussy. Had to hold on to the bar in my set of 15 deads and really rush the last 5 reps, but made it just before the clock went off to finish the round of 15s. Probably not a very good score but I tied Bryan for once and it was good to get in some experience with the DBs. This was nasty after already having moved so much weight on the deadlifts.