So after Friday’s workout my back was feeling really sore after those deadlifts. The workout for today didn’t seem too bad but I knew my back being sore was going to have an effect on it. Once I got started I realized how much harder it was though the first part was:

Part A.) Every Minute on the Minute, for 10 minutes

5-Thrusters (135lbs)

10rds (50reps) usually 15-18sec per round

This got harder as the workout progressed and even though I was finishing in around the same time each round it felt like the rest was getting shorter and shorter. The last three rounds I started to feel it in my quads. But, I was very happy to get all the reps in and in the time it was a good start.

Part B.) Every Minute on the Minute, for 10 Minutes

15-Wall Ball Shots

Since we only have a 12lbs medicine ball I decided to do 100 more reps since that would equal the total weight difference that I would’ve done if we had a 20lbs med ball. So i did 16rds plus +10reps on the 17th minute. So i did the same amount of work i would’ve done with a 20lbs ball but had to do more reps. After this my quads were shot though.

Part C.) 3 Rounds

350m-Row

20-Sit Ups

2min-Rest

1:49, 1:43, 1:44

These were suppose to be GHD Sit ups but we don’t have a GHD machine. So I just did ab-mat sit ups and made sure to reach back and touch all the way behind my head on the way down and touch the front of my toes on the way up. Still easier but it takes a bit longer. I kept my row pace a bit slow since my quads were shot, they were around 1:37-1:41. This was a real tough day on the quads but definitely some great work put it.