Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.
Warm-up
- 2×10 RH Heel Drives
- Dead Hang (feet on ground)
Deadlift
Supposed to be 4×4 @ 90%. Not a chance.
- 12×45#
- 8×155
- 6×265
- 4×315
- 4×345
- 4×375
- 2x4x405
Conditioning
E3M – 5 Sets
- 10 Burpees Over the Rower
- 20 cal Row
Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.
Chipper
- 20 Deadlifts (275#)
- 50 DU
- 20 KBS (70#)
- 50 DU
- 20 Burpees
- 50 DU
- 20 C2B Pull-ups
- 50 DU
- 20 Box Jumps (24”)
- 50 DU
- 20 DB Full Cleans (50#)
- 50 DU
Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.
