December 17, 2015

Today I decided to jump in and take the Firebreather's Class (which I program and Coach). I just needed to have some fun, and we had a good group here. Ryan Joe jumped in too. I just wanted some fun and to sweat. I, unfortunately, ate WAY too much right before class - wasn't planning on training - so I was trying really hard not to puke the whole way through! It was fun, I'm really glad I did it. Even though it was tough:)

0-9 MIN: ALT EMOM 9 (3 SETS)
0-1: 8 x Small Plate Front Raises + 8 x SP Lateral Raises
1-2: Deck Squat + Air Squat + Deck Pistol R + Pistol R + Deck Pistol L + Pistol L
2-3: 30 Dubs

9-10 MIN: REST 1 MIN

10-16 MIN: ALT EMOM 6 (3 SETS)
MIN 1: 1 x "quarter pull ups" - full, not hold + 6-8 Butterfly
MIN 2: 10 x Bent L to Extended L Sit Hold + 5 TTB (kip)

16-20 MIN: REST 4 MIN (Set UP):

20-30 MIN: EVERY 2 MINUTES x 5 SETS:

10 BURPEES AFAP + (1-3 MU W / 4-6 MU M)

• Ended up doing only 5 Burpees after 1st round - thought was going to hurl
• Did 2 MU (UB) each set - still not feeling triples

30-32 MIN: REST 2-4 MIN

FOR TIME: (12 MIN CAP)

8 POWER CLEANS (85/ 135)
2 HSPU
8 POWER CLEANS (95/ 135)
2 HSPU
6 POWER CLEANS (105/ 155)
4 HSPU
6 POWER CLEANS (115 / 165)
4 HSPU
4 POWER CLEANS (125 / 185)
6 HSPU
4 POWER CLEANS (135 / 205)
6 HSPU
2 POWER CLEANS (145 / 215)
8 HSPU
2 POWER CLEANS (155 / 225)
8 HSPU

• This was fun - the inversions were making me woozy so had to rest more than I needed
• Finished RX in 11:15
• Power Cleans were easy and unbroken
• HSPU were unbroken until last 2 sets (4/4)