Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.

Warm-up

• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• 10 Monster Toe Touches
• 10 Front Squats (45#)
• 6 Front Squats (95#)
• 6 DB Deadlifts (35#)
• 4 DB Hang Cleans (35#)
• 4 DB S2OH (35#)

Legs

4 Sets

• 12-10-8-6 Front Squats (125-135-145-155#)
• 20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

• 12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
• 20 Banded Frog Reverse Hypers

Conditioning

DB DT – 5 Rounds

• 12 Deadlifts (50#)
• 9 Hang Cleans (50#)
• 6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.

Midline

• 50 Leg Lifts
• 50 DB OH Crunches (50# DB)
• 50 Oblique Heel Touches
• 50 V-ups
• 50 Hollow Rocks
• 50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.