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Friday, June 26, 2015

Thursday and Friday Workouts

Does anyone care about these? Whatever, I do.


Sumo Dead Lift
5 sets x 3 reps
(build to a heavy set of 3)

5 min AMRAP
Unbroken sets of 2-5 toes to bar
proceeding into
EMOM x 5 minutes
10 wall balls (20/14)

Results -

I signed up for the noon class, which is a 30-ish minute class. And even though it was half time, still did the full workout. I maxed the dead lift at 130. Different than the regular DL, but a bit easier. Probably because I had better form, or because it was only three reps at a time. Anyways, I am sure I did more than five sets. Although now that I'm writing this, my back hurts a bit. Just a bit.

Oh... T2B. I can only get one or two of those, and that's with a reasonable break between attempts. I have minimal core strength, so I did knee tuck/knee to chest dealies. Sets of 4, ended up doing 20 rounds. I think I need to invest in one of these to save my hands. Yes, calluses are cool and all, but I don't want to tear them up.

Wall balls. I went with a 10lb ball. Should I have gone heavier? Sure, but I was anticipating I would be exhausted at that point. And that was the case, so I planned that out correctly. Anyways, even with the lighter weight I was trying to catch my breath before the next round started. I've been good and staying hydrated, but it didn't feel like that at the time.


4 minutes on/2 minutes off x 4 sets
4 ground to overhead (135/95)
4 burpee box jumps
4 chest to bar

Results -

Round 1 - 3 + 3
Round 2 - 3 + 5
Round 3 - 3 + 4
Round 4 - 3 + 3

What I'm used to with ground to overhead was with the bumper plates. For this workout, it was the clean and jerk. Because it was an AMRAP, I stayed conservative and lifted 50 lbs. It was awkward at first, but once I got a rhythm going I didn't think too much about it. The burpee box jumps I started off strong, but by the second round I reverted to box step ups. As for pull ups, I still do band assisted ones. No shame, still have a ways to go with my upper body strength.

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