Warm Up: 2250m Row, 100 Double Unders, 2 Rope Climbs, 3 rounds of: sampson stretch, 8 prisoner squats, 8 push ups 8 pull ups. Then 26 extra Pull ups, 6 extra push ups.
Total Pull Ups: 50 Total Push Ups: 30
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
35x5, 65x5, 85x5, 125x3, 145x3, 165x3, 185x3
Could have done one more at 90% but I would have had to strain too much, and I don't want to chance pulling anything.
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
20:55 @ 44lb Kettlebell and high bar burpee pull ups
I went to the high bar for the burpee pull ups because that is where I have done them before in other workouts, but it was ALOT harder today with everything I did earlier. I think the high bar is 6-12inches above my vertical reach. I had to do sets of 2-3 in order to not hit failure on them. The burpee pull ups took me about 3 minutes to do each round because I took lots of breaks so my heart rate and breathing wasnt too high. I wanted to stick out the high bar, though, because I knew I could finish even if it took me longer to do.
30 Wall Balls in sets of 5 for cooldown
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