Last night both B and I were wrecked from that session!
Warm-up
- 5:00 BikeErg (2,506m)
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 10 Monster Squats
- 5 High Hang Muscle Clean (45#)
- 10 Front Squats (45#)
- High Hang Squat Clean + Hang Squat Clean + Squat Clean
- 2 @ 95
- 1 @ 135
- 1 @ 155
- 1 @ 175
Weightlifting
High Hang Squat Clean + Hang Squat Clean + Squat Clean
- 2 @ 75%
- 3 @ 80%
- 2:00 Rests
My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.
Conditioning
6 Sets
- 2:00 AMRAP
- 20 cal BikeErg
- MAX Distance Farmer Carry (60# DBs)
- 1:00 Rest
Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.
Midline
E4M – 4 Rounds
- 50s Sandbag Bear Hug Hold (100#)
- 20 DB Pull Throughs (60#)
- 50s Plank
- 30 DB Side Crunches (20#)
