I was whooped last night! Out in the garage at 4pm.
Warm-up
- 2:00 SkiErg (404m)
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 10 Air Squats
- Dead Hang / Shoulder Stretching
- 8 DB Thrusters (15#)
- 8 DB Thrusters (25#)
Conditioning
8 Sets (each, IGYG)
- 12 cal BikeErg
- 10 DB Thrusters (35#)
- 8 Burpee Box Jump Overs (20″)
The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.
Strength
Push Press
- 5×45
- 5×95
- 5×135
- 3x5x155
The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.
Midline
2 Rounds
- 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
- 10s Rest
- 30s OH Leg Lifts (12# DBs)
- 10s Rest
- 30s Jack Knife (12# DB)
- 10s Rest
- 30s V-sit Up and Over DB
10s Rest
Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.
