Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.
Active Life – Single Leg Bias
- 10 Eccentric Knee Flexion (30#)
- 10 Paused Wall Balls (3 second, 20#, 10′)
Workout – 6 Sets
- 80m Single Arm Farmer Carry (62#)
- 1:00 Rest
Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.
- 4 Clean Pulls
- 3 Tall Cleans
- 2 Front Squats
- 1 Hang Squat Clean
Used 45-45-75-95-115 for these warm-up sets
- 0:00-8:00 Find heavy single
- 8:00-10:00 Rest
- 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single
Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.
- 12 Burpee Box Jump Overs (24″)
- 8 Toes to Bars
- 48 Double Unders
- 8 Chest to bar Pull-ups
- 12 Wall Balls (20#, 10′)
Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.
Active Life – Back Max
8 Rounds – Unbroken
- 10s Bent Knee Hollow Hold
- 10 Lemon Squeezes
I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.