Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

• 10 Yoga Push-ups
• 8 Wall Walks (2s pause)

Smoked!

Warm-up

• 200m Run
• 2 Rounds
  • 50′ Lateral Shuffle
  • 50′ Karaoke
  • 50′ High Knees
  • 50′ Zombie Kicks
  • 50′ Power Skips
  • 50′ Butt Kicks

Conditioning

“Holbrook-ish” – 10 Rounds (each for time)

• 5 Thrusters (115#)
• 10 Rope Pull-ups (jumping)
• 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

• 1:04
• 1:11
• 1:10
• 1:09
• 1:13
• 1:16
• 1:18
• 1:16
• 1:09
• 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.