Walked 18 holes yesterday. Went to the 4pm.
Warm-up
- 1:00 Assault Bike
- 20 Air Squats
- 1:00 Assault Bike
- 15 Push-ups
- 1:00 Assault Bike
- 30s Partner Front Rack Stretch each arm
Was getting about 10 calories each time on the bike.
Strength
Deadlift
- 10×45
- 5×135
- 5×185
- 5×215
- 5×245
- 3×275
- 3×295
- 3×325
Debated if I should deadlift and had been thinking about doing some suitcase deadlifts. My back has felt better yesterday and today so gave it a go. Felt really good actually. I put on the belt with 215+ I think and used a neutral grip for all sets. Stayed with the 5s and 3s instead of doing three heavy singles which was programmed.
Back in February I did some sets of 305 for doubles and remember it feeling heavy. Other than that, the previous time I lifted over 300 was in March of 2017 before I tweaked my back really bad.
Conditioning
10:00 AMRAP
- 5 Bench Press (165#)
- 10 Dumbbell Hang Power Clean (50# DBs)
- 20 Air Squats
The Rx on the bench was 185 and I wasn’t confident I’d be able to hold that very long. Scaling back to 165 was the right choice and just close enough to a struggle as the rounds progressed. When I did the first round in a minute I knew it was too fast and slowed my pace a bit. Got through 7 rounds and the bench press.
