Feeling good after yesterday. Went to the 11am class at Survival Fitness.
- 1:00 Plank
- 1:00/1:00 Side Planks
- 1:00 Rest
- 1:00 Dead Hang
- 1:00 Bottom Squat Hold
- 1:00 Jumping Jacks
I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.
20:00 Partner AMRAP
- 12 Sit-ups
- 12 SDLHP (53# KB)
- 12 Squat Jumps
- 6 Burpees
- 250m Run
Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.
I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.
Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!
Clean & Jerks
- 1x118kg (Clean PR, missed jerk)
Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.
Warmed up shoulder press with 5×75# and 5×95#.
- 8x4x120# Shoulder Press
- 2-1-2-1-2-1-2-1 Explosive Push-ups
For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.
- 3 Rounds
- 5 C2B Pull-ups
- 10 Deadlifts (185#)
- 2:00 Rest
- 2 Rounds (same movements and reps)
- 1:00 Rest
- 1 Round (same movements and reps)
I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.
Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.