I should have taken a day off somewhere during the week. I just got home from Survival Fitness where I attended the 4:15p class and stayed another hour for open gym. I’m exhausted and could really tell towards the end of the 2 hours. Finally I forced myself to leave. At least I’m out-of-town for the weekend so I can’t get in any WODs. I think all of the squatting we did this week really took a toll on my body too. I’ve never gone 6 days in a row before and now I know why.
Every minute on the minute, do 5 box jumps (24″), except to start the first minute.
We didn’t do many box jumps this week, so I was glad to see them here, even if it didn’t end up being very many. I think I finished in the 6th(?) minute, but don’t remember for sure.
As we were waiting for everyone to finish, I jumped on the bar and got my first muscle-up! Did it again to make sure it wasn’t a fluke. Next up, the rings. I actually just got a set of the wood rings from Rogue Fitness to use while I’m vacationing for 10 days and then I can hang them in my garage when I get back.
EMOM: 4 Burpees (start with 4 right away)
- 50 PVC Front Squats
- 30 SDLHP (88# KB)
- 50 PVC OHS
- 30 1-arm Push Presses (each arm) (45# DB)
- 50 PVC Back Squats
- 30 Ring Rows
I finished in 17:28, so I did 68 burpees. Front squats with a PVC pipe were kind of weird because there was no weight there to keep the wrists in place and help the elbows get up. Oh yeah, 150 more squats for the week! I wanted to get in some heavy front or back squats at open gym, but not with how much squatting we had already done for the week.
- 150m Sprint (rectangle in the parking lot)
- 2m Rest
My sprints were all 21-22 seconds, which is pretty good considering the corners are pretty scary running in the parking lot. I felt really good doing the sprints.
I did some deadlifting to start. The plan was to do a 5×5 after the light warm-up set.
- 10x 135#
- 5x 225#
- 5x 275#
- 5x 305#
- 1x 325#
I’m not sure what I was thinking when I increased the weight so much there. I had to set the bar down after the 3rd rep at 305# before knocking out the last two. Then at 325# I had to shut it down after one. I was starting to feel it in my back and got light-headed after I walked away from the bar. At least I got in some heavy deadlifting, but I should have been smarter about it.
Then Casey A. was doing some snatch balances, so I jumped in with him. We did some with the 45# bar and some with 65#. After that we did some squat snatches with 65# and 85#. I think I was doing 3-5 reps for a couple sets at each weight for both the snatch balance and the squat snatch.