Three Centuries

Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.

Warm-up

3 Rounds

• 30s Assault Bike (Easy)
• 30s Assault Bike (Hard)
• 10/10 Single Leg/Arm KB Deadlifts (44#)
• 30s Handstand Hold

Strength

Deadlift

• 6×45#
• 6×135
• 6×185
• 3×225
• 3×255
• 3×285
• 4x3x305

I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.

Conditioning

3 Rounds

• 1:00 HSPU
• 1:00 Rest
• 1:00 cal Row
• 1:00 Rest
• 1:00 DU
• 1:00 Rest

I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.