RD + BS // Climb, Clean, Row
WARM: 400m run, inchworm to pushup 1 thru 5, 15 KBS, 5 one arm KBS ea., 5 push press kb, 5 heavier Russian swings, kb hip mashing, 10 jump squats
10 min. EMOM
Odd: 3-5 Ring Dips
Even: 6-8 Back squat 70% (155#)
- rest -
16 min. AMRAP
1 Rope cilmb
5 PC 75% (112.5#)
25 total strict ring dips
40 total back squats at 155#
5+6 RXd at 115#
Ring dips hurt my chest a bit, but they typically do so I just have to monitor what is normal and what will cause serious pain. Back squats were a trip. The first 4 reps were good. Then I’d get to 6 ok. And the last two reps were a grind.
The AMRAP was not so fun. I like rope climbs and cleans. I hate rowing. The cleans were heavy, but I did 115# :) - mostly singles. I wish I got at least 6 rounds. My rope climbs were off tonight. Not getting a good grip.
And my forearms are blown up from Saturday. Still. Advil galore today.