Walked 18 holes yesterday and went to the 4pm class today.
Active Life – Shoulder Abduction 2
Accumulate 2:00 Pronated Bar Hang
4 Rounds
- 30s Dead Hang
- 30s Rest
Warm-up
2 Rounds
- 15 Push-ups
- 10 Shoulder Rolls (PVC)
- 20 Calorie Row
Strength
Bench Press (5×1)
- 10×45#
- 10×95
- 6×135
- 4×165
- 2×185
- 2×205
- 1×215
- 1×225
- 3x1x235
A long way from my 290 max.
Conditioning
21:00 EMOM (alt)
- 15 Calorie Row
- 10 Bench Press (155#)
- 15 Kettlebell Swings (70#)
I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.
What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.
Walked 400 meters to cool down a bit.
