Legs seem a little tired today. My upper body is almost over the DOMs. Went to the 4pm class again.
Active Life – Shoulder Abduction 9
- 8/8 Knee Supported Shoulder External Rotation (5# plate)
- 3:00 Airdyne
- 30 Air Squats
- 10 Inchworms
Hang Power Clean
I chickened out on my first try with 235 and then got it after resting a few minutes. Much lighter than I can do from the floor, so I guess I need some work on my hang lifts.
The Chief – 5 Cycles
- 3:00 AMRAP
- 3 Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
- 1:00 Rest
I’d only done this Rx once before over three years ago, going 5+1, 2x 4+16, and 2x 4+9.
Today I did 5+3 for the first four cycles and 5+2 for the last. I had a really good push from Tom in class today or I would have let myself get slower. After the 2nd or 3rd cycle I realized I could keep track of my rounds and didn’t need to move power chips, so those first cycles could have been better. According to how BTWB adds it up, today was 26.556 rounds and my last attempt was 24.296 rounds, so this was a pretty big PR for me.
Ranks an 89 on BTWB and I’m thrilled anytime I’m around 90, especially with this one dominated by bodyweight movements. I think my new bodyweight of 200 pounds suits me much better than the 210-215 I’d been carrying around the last few years. Will I be able to stick to this weight as I get some of my strength back though?