Up at 6am again. WTF! Went to the 9am class.
Midline & Shoulder Warm-up
- 20s L-hang (bar)
- 10s Rest
Done with bent knees held up, of course.
10:00 EMOM (alt)
- 8 Push Press (115#)
- 20s Handstand Hold
Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.
- 50 Jump Rope
- 30 Russian KB Swings (53#)
- 20 Shoulder Taps
- 10 Pistols
I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.
- Row for calories
Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.
Stayed after everyone left for a little extra work.
E90S 15:00 (alt)
- 10 Deficit RDL (155#, 4″)
- 10 Weighted GHD Sit-ups (20#)
I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.