Woke up at 7:30, a little late, but made it for the 9am class.
Warm-up
- Crossover Symmetry Activation
- 3×10 Reverse Hyper (210#)
- 20 Toe Touches
- 20 Air Squats
- 7 Burpees
Strength
Sumo Deadlift
- 5×135#
- 5×225#
- 5×255#
- 5×275#
- 2x5x305#
Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.
Conditioning
- 4:00 AMRAP
- 8 Thrusters (95#)
- 8 Pull-ups
- 2:00 Rest
- 4:00 AMRAP
- 10 Ball Slams (25#)
- 10 Burpees
Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.
Midline
- 20-25-15 GHD Sit-ups
- 20-25-20 Russian Twists (45# plate)
My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.
Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.
