This is it! Got to the gym a little after 5.
- Bottom Squat Hold
- 3x10x210# Reverse Hyper
- 1:00 Jump Rope
- Crossover Symmetry Activation
- Hip & Shoulder Mobility
- 2 Pause OHS (45, 10s)
- Row (calories)
- Thrusters (95#)
I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!
Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.
I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.