Workout 09/16/2013


I took the 5am class today, so I could get the boys off to school.

Core Work
Accumulate 3 minutes of L holds, either on rings or Parallettes:
– I held them on the rings for about 20 seconds, but that degraded to 10 seconds, then I kept my knees up instead of legs out.
Intermix 50 frog situps 

Mobility, 3minutes
This was particularly helpful the day after the half marathon.
Ankle Mobility
Squat Therapy 


High Bar Back Squat (HBBS)
10×2, 90% 1 rep max
Worked up to 205#, max is currently 235#

14 min EMOM
3 Thrusters, 95#/65# (actually, we ran out of 25# plates, so I scaled up to 115# using 35# plates)
3 Burpees
3 KB Swings (used 32kg)

Even with the higher weight, I still finished almost every set with about 25 – 30 seconds left in the minute. But the rest was well-received.
Stretching, PVC rolling
3 30-sec rounds of low plank to high plank, AMRAP
Core work: sit-ups with kettle bell, single arm shoulder pushes

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