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.
