Still sore all over the place. Went to the 4:30 class.
Warm-up
- 3×10 Reverse Hyper (140#)
- 2 Sets
- 10/10 Single Arm Kettlebell Thrusters (26#)
- 20 Superman Extensions
- 100 Jump Rope
Strength
There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.
5 Sets
- 20 Dumbbell Overhead Walking Lunges (40#)
I alternated arms after 10 every set.
Conditioning
- 10 Strict Chin-ups
- 75 Thrusters (45#)
- 10 Strict Chin-ups
- 50 Overhead Squats (45#)
- 10 Strict Chin-ups
- 75 AbMat Sit-Ups
The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.
Weekly Challenge
1:30 AMRAP
- 1 Pull-up
- 2 Push-ups
- 3 Air Squats
Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.
