My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.
Warm-up
- 3:00 BikeErg (1,534m)
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 10 Monster Squats
- 10 alt Back Rack Reverse Lunges (45#)
- 6 Barbell Hip Thrusts (95#)
- 10 alt Back Rack Reverse Lunges (95#)
- 5 C&J (95#)
Legs
4 Sets
- 16 alt Back Rack Reverse Lunges (125#)
- 12 Barbell Hip Thrusts (115#)
I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.
Conditioning
20:00 EMOM (alt)
- 5 C&J (135#)
- 10 Burpees
The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.
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