On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.
Active Life – Singe Leg Bias
Warm-up – 3 Sets
- 8/8 Eccentric Ankle Dorsiflexion
Workout
- 10/10 Single Leg Deadlift
- 45#
- 95#
- 3 Sets @ 125#
Class Warm-up
5 Sets
- 4 Snatch Pull
- 3 Tall Muscle Snatch
- 2 OHS
- 2 Hang Power Snatch
I did 3 sets with 45# and 2 with 75#.
Weightlifting
1-1-1 Snatch High Pull + Hang Snatch
- 95#
- 105
- 115
- 135
- 145
- 155
- 165
Conditioning
27-21-15-9
- Wall Ball (20#, 10′)
- MB Sit-up (20#)
- Step-up (24″)
- Push Press (75#)
- Row calories
Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.
Active Life – Back Max
3 Rounds
- 100m/100m 1 Arm Farmer Carry (62#)
- 5 Pallof Press Series (blue band, 2 breath hold)
- 5 Evil Wheels
- 12 Good Morning (95#)
I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.
