Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

• 10 Jumping Jacks
• 10 PVC Passes
• Front Rack Stretch
• 5 Hand Release Push-ups
• 5 Air Squats

Power Cleans

• 5×45#
• 5×95
• 3×135
• 3×165

Conditioning

10:00 EMOM

• 3 Power Cleans (185#)
• 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

• 14 Russian KB Swings (53#)
• 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

• 15-20s RKC Plank
• 40-45s Plank
• 1:00 Plate Sit-ups (45#)
• 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.