Out in the garage around 11. I warmed up with a 3:00 row (750m).
Engine Builder – Anaerobic
10 Rounds
- 20s Row
- 1:40 Rest
Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.
Went to the 4pm class.
Accessory
- 3×15 RH (90#)
Warm-up
- 500m Row
- 2x Tabata
- Air Squats
- Front Rack Stretch w/ PVC
- Kip Swings
- PVC Passes
- 5 Thrusters (45#)
Gymnastics & Strength
- E2M – 3 Rounds
- 10 Pull-ups
- 3 Thrusters (95-115-135#)
- E2M – 3 Rounds
- 8 C2B Pull-ups
- 2 Thrusters (155-175-185#)
- E2M – 3 Rounds
- 3 Bar Muscle-ups
- 1 Thruster (195-205-215#)
This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.
Conditioning
E2M except not at 0:00 – 7 Wall Balls (20#, 10′)
- 100 DB Snatches (40#)
- 50 DB Hang Power Cleans (50# DBs)
It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.
This week was a lot of lifting for me and it seems my back survived.
