Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.
Warm-up
- Bottom Squat Hold
- Arm stretching
- Band pass-thrus
- 2 Rounds
- 20 Mountain Climbers
- 20 Jumping Jacks
Strength
Shoulder Press
- 6×45#
- 6×95#
- 6×115#
- 6×125#
- 6×130#
- 6×135#
- 6×140#
- 6×145#
Meh. Would have liked to get 150 or 155.
Midline
4 Sets
- 5 Evil Wheels
- 10/10 Side Bends (62# KB)
Conditioning
12:00 AMRAP
- 50 Burpees
- 50 Wall Balls (20#, 10′)
- 50 American KBS (53#)
- 50 Air Squats
Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.
Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.
Back Squat
- 10×45#
- 5×135#
- 5×185#
- 3×225#
- 3×255#
- 3×275#
- 3×295#
- 3×315#
- 3×330#
- 3×340# (PR)
After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.
Accessory
5 Rounds
- 30s OH Holds (15# Training bar w/ 15# plates on bands)
- 30s Rest
- 30s Hollow Rocks
- 30s Rest
Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.
