Day: March 16, 2021

A Lot of Step-ups

My shoulders finally feel “normal” again after 21.1. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,515m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 alt Back Rack Reverse Lunges (45#)
  • 5 Barbell Hip Thrusts (45#)
  • 6 alt Back Rack Reverse Lunges (95#)
  • 5 Barbell Hip Thrusts (85#)
  • 6 alt Back Rack Reverse Lunges (125#)
  • 5 Barbell Hip Thrusts (105#)

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (145#)
  • 10 Barbell Hip Thrusts (125#)

Conditioning

20:00 EMOM

  • 12 alt Single DB Box Step-ups (24″, 50# on shoulder)
  • 4 Hang Power Snatch (115#)

I did 6×45 and 5×95 hang power snatches to warm-up before the EMOM. For the step-ups I switched shoulders every other round so didn’t have to switch in the middle of a set. Those step-ups really added up and my legs were really heavy through the second half of that.