4th Class This Week

My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.

Warm-up

2 Sets

• 10 Lateral Raises (5#)
• 10 Front Raises (5#)
• 10 Bent Over Lateral Raises (5#)

3 Rounds

• 10 Jumping Jacks
• 10 Air Squats
• Worlds greatest stretch
• Front rack stretch
• 5 Ring Rows

I also did 10×45# front squats.

Strength

5 Sets

• 10 Front Squats (95#)
• 10 Hip Thrusts (50#, 4 @ 60#)
• 2:00 Rest

These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.

Conditioning

12:00 AMRAP

• 5 Squat Cleans (95#)
• 10 Pull-ups
• 20 Double Unders

All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.

My back has held up well this week and I’ve been to 4 classes.