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.
