The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

• 2:00 Echo Bike (22 cals)
• 3 Rounds
  • 10 PVC Passes
  • 5 Air Squats
  • 10/10 Leg Swings
  • World’s Greatest Stretch

Strength

Back Squat

• 10×45#
• 6×135
• 3×185
• 2×215
• 2×235
• 2×255
• 2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

• 7 cal Echo/Assault Bike
• 10 T2B
• 2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

• 1,000m Row
• 1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!