Back pain seems to have finally subsided. Decided to ease back and take the barbell for a spin.
20 min AMRAP
Pullup x 5
Hang Clean 135lbs x 10
Toes to Bar x 10
4 rounds
Hang Squat Clean into Thruster 135 – 155lbs x 5
4 rounds
Double Under x 25
Garage project is taking a pause for a while between insulation and drywall, so workout should be more consistent
Dynamic warmup and prep
1 x 1 high hang snatch @ 145lb
2 x 2 high hang snatch @ 135lb
4 x 1+2 power clean + push press @ 155lb
1 x front squat @ 245lb
2 x 1 front squat @ 225lb
3 x 2 BTN Jerk @ 185, 165lb
Core circuit
Cool down and stretch
12 mile ruck/run 50lbs – 2:27:37
1 mile warm up run 7:29
400m sprint x 5
1:20, 1:19, 1:20, 1:24, 1:27
RomWod
Dynamic warmup and prep
5 x 2 snatch: 1 @ 125lb, 2-4 @ 115lb
2 x 3+1 clean + jerk @ 175, 155lb
3 x 6 back squat: 1 @ 245lb, 2-3 @ 225lb
4 x 1+3 snatch high pull + low hang high pull @ 165lb
3 x 10ea+12ea+10ea SA DB row + archer push-up + rock raises
Cool down and stretch
15 min EMOM Barbell Complex 115lbs
Deadlift + Bent Over Row + Hang Clean + Front Squat + Push Press + Back Squat x 2 reps each exercise
10 min EMOM 60lb DB
DB Snatch x 5 each arm
Toes to Bar x 10
Not sure how far I went, think around 2 miles; Tried a new route.
2 rounds:
20 ab wheelies
10 SA band twist press
10 pull a-parts forward and behind neck
10 front raises (moved up to a higher resistance)
10ea band curls
10ea band tri extensions
10 alt pistols as fast as possible
5ea grip trainer
1 mile run
3 rounds:
SA press
Pistols
OAP
Other band stuff I don’t remember
8 mile ruck/run 50lbs – 1:28:16
1.5er in 9:37. P happy with that. Might time a mile in the future.
15-10-5
Ab wheelies
Front raises
Tricep extension
SA Press
Decline pushup
Grip trainer
SeaLab Fitness 