Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.
- 3 Sets
- 10 Reverse Hyper (140#)
- 20 Shoulder Taps
- 12:00 EMOM (alt)
- 45s Jump Rope
- 16 Russian KBS (35#)
- 8 Squat Broad Jumps
Worked up a hell of a sweat from that EMOM.
Clean Grip Deadlift (hook gripped everything)
- 4 KB Cleans (44# KBs)
- 8 KB Front Rack Walking Lunges (44# KBs)
- 8 Box Jumps (24″)
It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.
Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!