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.

Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

  • 3:00 BikeErg (1,534m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 alt Back Rack Reverse Lunges (45#)
  • 6 Barbell Hip Thrusts (95#)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

  • 16 alt Back Rack Reverse Lunges (125#)
  • 12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

  • 5 C&J (135#)
  • 10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.