Still on vacation in Maine … dropped into a CF gym for open gym… in an out in just over an hour … Put something together on the spot and got a great workout out of it. Really enjoyed myself today despite not having any gear (grips, knee sleeves, belt) … could have possibly pushed it a bit more with those, but still got a great workout without anything while wearing running shoes.
A.
On a running clock:
‘Jackie’
1000m Row
50 Thrusters (45/35#)
30 Pull-ups
at 12:00…
3 RFT:
75 Double-Unders (heavy rope)
7 Bar Muscle-ups
at 24:00…
4 RFT:
20/15 Cal Bike
15 KBS (72/53#)
10 Burpees
at 48:00…
Every 4 for 12 (3 sets) of:
Deadlift x 10 reps (335#)
-Result =
-6:22 (3 seconds off my PR of 6:19 … was very surprised by how this went, I felt much better than I thought I would. Didn’t have grips, so pull-ups suffered a bit, but still got through them unbroken
-6:18 … unbroken bar MU, double-under with the heavy rope sucked … had to break them up way more than I thought I would have to
-13:28 … this was a grind, I was pretty gassed from the first two parts
-Warmed up with 135# x 10, 235# x 10, then got all the reps on the working sets with 335# … tough finisher… haven’t been deadlifting much and my body was pretty smoked from the previous work
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