Heavy Day

On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.

Warm-up

• 3:00 BikeErg (1,338m)\
• 80′ Lateral Monster Walks
• 80′ Lateral Monster Walks
• 10 Air Squats
• 5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)

Weightlifting

3 Position Cleans (High Hang Squat, Hang Squat, Squat)
2 Sets @ 70%
3 Sets at 75%
Do not drop the bar during the complex

• 2×95#
• 1×135
• 1×155 (belted up)
• 1×175
• 2×185
• 3×195

Conditioning

12:00 AMRAP (2-4-6-8-10…)

• Deadlifts (225/155#)
• Double DB Shoulder to Overhead (50/35#)
• Weighted V-ups (20# DB)

We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.