Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?
Warm-up
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- Shoulder Stretching
- 2x
- 20 Air Squats
- 10 Plyo Lunges
- 20 Banded Pass Throughs
- 10 Toe Touches
Strength
10/10 Single Leg KB Romanian Deadlift
- 1 Set 44#
- 3 Sets 53#
Class was doing deadlifts so I did these. Cut them off before I tweaked something.
Conditioning
- 50 Air Squats
- 10 Burpees
- 40 Sit-ups
- 10 Burpees
- 30 Plyo Lunges
- 10 Burpees
- 20 American KBS (62#)
- 10 Burpees
- 10 Muscle-ups
- 10 Burpees
- 20 American KBS (62#)
- 10 Burpees
- 30 Plyo Lunges
- 10 Burpees
- 40 Sit-ups
- 10 Burpees
- 50 Air Squats
Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.
Heading to Forest Dunes in the morning for a couple of days of golf!
