100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

• 100 cal Echo Bike
• 4 Rounds
  • 10 Jumping Jacks
  • 10 PVC Passes
  • 10 Air Squats
  • 5 HR Push-ups
  • Front Rack Stretch
• 3 Front Squats (45#)
• 3 Push Jerks (45#)
• 3 Front Squats (45#)
• 3 Push Jerks (45#)
• 3 Front Squats (95#)
• 3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

• 5 Burpees over the Bar
• 3 Front Squats (135#)
• 3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

• 15s Hollow Hold
• 15s Rest
• 15s Hollow Hold
• 15s Rest
• 1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.