Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

• 5:00 Airdyne (103 cals, 2.55km)
• Monster Walks
• DB Snatch
  • 5/5 @ 20#
  • 5/5 @ 35#
  • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

• 10 Air Squats
• 9 DB Snatches (right, 50#)
• 10 Push-ups
• 9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

• 10/10 Weighted Step Downs (15″, 40# vest)
• 20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

• 30s V-ups
• 30s Hollow Body Scissor Kicks
• 30s Russian Twists
• 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!