My ass has been sore from the 55 deadlifts and my shoulders have been a bit fatigued. Had some plans to get through the wall balls quicker by doing 15-15-15-10 and not be a pussy on the rower for the redo of 17.4
Warm-up
- 5:00 Airdyne
- Shoulder stretching
- 2×10 Heel Drives
- Bottom Squat Hold
- Deadlift
- 10×45#
- 2x5x135
- 5×185
- 2x3x225
- 3×245
Well, I did my first set of 5 reps and then tweaked my back when I picked up the bar for my next set. Shortest Open workout ever! 😦 Glad my first attempt was a PR.
Bench Press
- 10×45#
- 10×95
- 8×125
- 6×155
- 4×185
- 4×215
- 4×235
- 3×255 (PR)
Figured I could still bench since it doesn’t require moving my back. Had to gingerly lay on the bench each time. Didn’t realize it, but that was a 15# PR for a triple! Maybe I’ll do a bunch cycle or two after the Open and try to get to 300.
Conditioning
“300 FY” – 10:00 AMRAP
- AirDyne Calories
Been a long time since I’ve tested this. Wanted to breathe hard in something since I didn’t workout yesterday and who knows how much I’ll be able to do over the next few days with this damn back. I started out at a much better pace than my previous PR and did well at holding above 80 RPMs, then picked it up in the last 60-90 seconds. Ended up with 357 calories (AD2 model), which is only 1 calorie under my best. Seemed much easier than my previous attempts.
