We started with split jerks. That is taking the bar from your shoulders to overhead while jumping your feet apart. The jump gives you more momentum on the bar. I did 90 lbs. That’s 10 lbs more than I did previously.
We did core work. We did one minute each of:
- Hollow rock – feet and shoulders off the ground and rock
- Plank hold on elbows
- Russian twists with a 25 lb plate
Then we repeated the sequence.
The workout was 21 reps then 15 reps then 9 reps of:
- Hang squat cleans – bar from hips to chin while squatting. I did 55 lbs which is light for me. I was going too fast at first and kept hitting myself with the bar at the top of the lift. I was bruised on my chest for a few days.
- Box jumps
After each round we had to do 150 jump ropes.
I did it in 12:01.
I went to the pool to swim laps but the lap pool heater was broken. I freeze in that pool normally so I hung out in the bathwater-like therapy pool.
We warmed up with 3 minutes of rowing and then lots of air squats.
We did squats again. I did 30 at 85 lbs, 20 at 105 lbs, 10 at 115 lbs, and 5 at 125. My right hip is messed up. I had a massage yesterday that was super painful to try to help it. It doesn’t hurt as much yet but it isn’t working right still. I’m stretching a lot but I’m not sure if that’s helping or hurting at this point.
We did another 500 meter row. I did it in 2:35.
Our core work was holding a crunch for 10 seconds 5 times and holding a back extension for 10 seconds 5 times.
The workout was tire flipping and burpees for 5 minutes. I had a partner for my tire. I’m not sure how much the tire weighed. Probably between 250-350 lbs. We had to flip the tire and then do a burpee and jump up onto the tire. Then flip twice and do 2 burpees. Then do 3. We got through the tire flips on round 6 and did 2 burpees in that round.