Conquering a Weakness

My back did seem to loosen up for the rest of the day yesterday. Legs were feeling a little tired from the machines.

Warm-up

• Bottom Squat Hold
• Dead Hang
• Shoulder Stretching
• Thruster
  • 5×45#
  • 5×95
  • 3×115

Conditioning

4 Rounds

• 7 Thrusters (135#)
• 14 Bar-facing Burpees

My goal was unbroken on the thrusters, keep a good pace on the burpees and not stare at the bar too long. Probably took more rest before each set of thrusters than I should have, but I almost got stuck in the last set, so maybe I wouldn’t have been able to stay unbroken. This had the feel of an Open workout and I’m very happy with a 6:25.

Can we get some heavy thrusters in this year? I’m extremely proud of how I’ve converted bar-facing burpees from a weakness to a strength over the last 11 months. It was always a movement I dreaded and led to some of my lower Open placements.

Was surprised how well I recovered and was able to start the accessory work 10 minutes after.

Accessory

3 Sets

• 10 Supinated Pendlay Rows (95#)
• 10/10 Single Leg Deadlifts (95#)
• 10/10 Half Kneeling Bottoms Up KB Presses (26#)

Single leg deadlifts burn! The kettlebell presses were more stable than I ever remember them. Could have been because I was really warm from the thrusters or maybe not that my shoulders are healthy and I’ve been able to work them pretty hard.

Midline

E90S – 4 Rounds

• 6 Floor Wipers (3 each side, 45# plate)
• 20 Russian Twists (45#)
• 30s Hollow Hold

Only 6 floor wipers each round was too few if you ask me. Didn’t think I would be able to hold the hollow for 30 seconds every round, but I was able to suffer through it.

Skill

Worked on my handstand walking again. First I did some holds near the wall, trying not to touch it. I feel like that gets me warmed up and used to the positioning. Then I did some walks up to the wall and finally some on the open floor. I came close to getting five feet a couple of times. Still work to do!

8 Rounds (Tabata)

• 20s Double under
• 10s Rest

Had one miss in round four or five. I feel like I’ve gotten slow with my dubs and that was evident when I only got 32 in the first round. After that I worked on speeding it up. Finished with 280 reps, which is a common number for me in this. My best is 286.