Went to the 4:30 class.
Warm-up – 12:00
- 250m Row
- 5 Strict Pull-ups
- 8 Bar Taps
- 8 Burpees
Took my sweet time. Got through 3 rounds + 250 meters.
- 50 C2B Pull-ups
I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.
- 1,500m Row
- 50 Thrusters (75#)
- 25 Bar-facing Burpees
Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.
Thrusters and burpees are bad enough, but then that long row to start is just nasty.
Accessory – 3 Sets
- 10/10 Half Kneeling Bottoms-up KB Press (26#)
- 10 Ring Rows
- 1:00 Plank
No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.
Definitely need the rest day tomorrow.