Balance Gym
Sumo deadlift 12 x 1 @ 80-85% of 1 RM (245#)
Then, complete 5 rounds of:
3 handstand push-ups (HSPUs)
2 single-leg floor touches (SLFTs)
1 neutral grip, chest-to-bar, weighted strict chin-up (20#)
Rest 90 seconds
Metcon: Complete 3 rounds of:
Row 500 meters
20 burpees
Run 400 meters
18.29
Notes: I was expecting a rest day today, but Chris wanted me to get back in the gym and start preparing the body for this Saturday's Open workout 12.5. My legs are still brutally sore from the 150 wallball shots, but my motivation is running high from a strong performance last week and the fact that this is the final week of the Open. My goal was to use 285# for sumo deadlifts based on my conventional 1 RM of 355#; however, my back/torso positioning began to suffer once I hit 255#. I dropped the weight to 245# and took 1 rep every 30 seconds for six minutes. Need to focus on falling backward on these and keeping the torso upright. The HSPU/SLFT/chin-up combination was neat. I completed all HSPU reps except the third rep on the final set. These will obviously pose a major problem in an Open workout, but at least I can get through a few of them. I couldn't believe Chris programmed such a long metcon, but I was able to hit it with decent intensity. I didn't strap my feet in on the last two 500 meter pieces. I've never done that, but certainly see how it saves time getting on and off the rowing machine. All in all, a solid session.
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