Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.
- 5:00 BikeErg (2,531m)
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 8 Landmine Squats (45#)
- 16 Plyo Lunges
- 8 Landmine Squats (90#)
- 8 Plyo Lunges (20# DBs)
- 4 Landmine Squats (135#)
- 8 Plyo Lunges (25# DBs)
- 4 Landmine Squats (160#)
- 8 Landmine Single Leg Romanian Deadlifts (90#)
- 5 Back Squat Jumps (45#)
- 8 Landmine Squats (175-185-195-200#)
- 16 DB Plyo Lunges (30# DBs)
For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.
- 8/8 Landmine Single Leg RDL (110#)
- 10 Back Squat Jumps (95#)
Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!
Support Your Local Box Fundraiser #3
- 50 DB Deadlifts (50/35# DBs)
- 50 AbMat Sit-ups (no arms)
- 50 Step-ups (24/20″)
- 50 Single Arm DB Thrusters (50/35#)
I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.