Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.
Warm-up
12:00
- 250m Row cals
- 6 Strict Pull-ups
- 3 Push Presses (45#)
- 2 Push Jerks (45#)
- 1 Split Jerk (45#)
Got through 4 rounds.
Weightlifting
Push Jerk + Split Jerk
- 95#
- 135
- 165
- 185
- 10:00 EMOM
- 5 rounds @ 205#
- 5 rounds @ 225#
Conditioning
3 Rounds
- 12 HSPU
- 21 Pull-ups
- 21 Row cals
Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.
Active Life – Back Max
12:00
- 10 Alternating Push-up Shoulder Tap (2 count hold)
- 10 Alternating Thoracic Extension Rotation (2 count hold)
- 20s Table Top Hold
Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.
