Day: July 5, 2018

Pulling on the Rope

Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.

Shoulder Flexion 5

4 Sets

  • 50m Single Arm OH Carry (44#)
  • 30-60s Rest

Warm-up

  • 400m Run
  • 3 Sets
    • 5 Rope Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Weightlifting

Squat Cleans

  • 6×45#
  • 4×95
  • 4×135
  • 2×165
  • 2×185
  • 3x2x205

Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.

Conditioning

  • 400m Run
  • 9 Power Cleans (165#)
  • 18 Rope Pull-ups
  • 400m Run
  • 7 Power Cleans (165#)
  • 14 Rope Pull-ups
  • 400m Run
  • 5 Power Cleans (165#)
  • 10 Rope Pull-ups

The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.

Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.