Women’s Thrusters

My left hamstring feels odd today. Went to the 4:30 class.

Warm-up

• 3×10 Reverse Hyper (140#)
• 3 Rounds
  • 200m Run
  • 10 Goblet Walking Lunges (35#)
  • 10 Glute Bridges
  • 6 Inchworms

Strength

I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.

• 10/10 @ 35#
• 3 sets 10/10 @ 44#

The left side of my back was not feeling great in the last few reps. Uh oh.

Conditioning

• 25 Thrusters (75#)
• 800m Run
• 25 Thrusters (75#)

Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.

Accessory – 3 Sets

• 20 Back Rack Walking Lunges (95#)
• 10/10 Landmine Rows (60#, pause at the top)
• 30s Superman Hold

I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.