My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
Warm-up
2 Rounds
- 10 cal SkiErg
- 30s Dead Hang
- 10 Lunges
- 10 DB Push Press (20# DBs)
Conditioning
16:00 AMRAP
- 10 Strict Pull-ups
- 20 DB Goblet Lunges (50#)
- 20 cal Row
- 10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
Midline
4 Rounds
- 10 OH Crunches (50# DBs, 2s pause)
- 30s Sandbag Hold (100#)
- 7/7 Hip Abducted Evil Wheels
- 30/30s Side Planks
Took about 17 minutes to do without breaks.
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