Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.
Warm-up
- 3×10 Reverse Hyper (140#)
- 5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk
I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.
Weekly Challenge
- 90s Assault Bike Calories
- 90s Walking Lunges
Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.
Conditioning
- 30 Burpees
- 20 DB Snatch (40#)
- 100′ Double KB Front Rack Walking Lunge (2×35# KB)
I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.
4x
- 200m Run
- 200m Walk
Fucking terrible! My calves were giving out in the last two runs.