Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.
Warm-up – 15:00 EMOM (alt)
- 10 Russian KBS + 5 American KBS (44#)
- 8 Ring Rows + 8 Push-ups
- 10 Glute Bridges
Strength
Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.
Dumbbell Shoulder Press
- 2x10x20#
- 2x10x30#
Pause at the top of each rep.
Conditioning
18:00 AMRAP
- 10 Box Jumps (24″)
- 20 OHS (75#)
- 30 Wall Balls (20#, 10′)
- 40 DU
This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.
Midline – 8 Rounds (Tabata)
- 20s Plank
- 10s Rest
- 20s Hollow Hold
- 10s Rest
I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.
Weekly Challenge
It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.