My hands ached bad when I woke up. I wasn’t paying attention to walking down the steps because I was so focused on it and ended up falling on my ass and slid down 3 stairs. That woke me up! My legs were a little wobbly too. Didn’t think I did much yesterday.
Warmed up with Crossover Symmetry Activation.
Strength – Bench Press
Really had no idea what to expect here. The chart we have said a 5RM for 270 would be 236, so this was about right for my 275. Not sure I could have got all 5 with another 5# on the bar.
“Klepto” – 4 Rounds
- 27 Box Jumps (24″)
- 20 Burpees
- 11 Squat Cleans (145#)
I jumped without rebounds in round 1. After doing the first 2 squat cleans, I could feel my back would never hold up with box jumps, so I did step-ups for the other 3 rounds. Burpees were the rest and just kept moving. Cleans were all singles, but back on the bar quick. Was through 2 rounds at exactly 9:00 and finished everything at 18:29.
Going to start going with shorter met-cons on Sunday going forward to build that intensity up. Should have a solid base after all of the rowing and the last month of long Sunday workouts.
Midline / Shoulders
- 50 reps – 1/4 Get-ups (53#)
Originally programmed Turkish, but legs were smoked from the workout and didn’t feel like standing up. Broke it up into 10 each arm and then 15 each arm.