Squats, Rope Climbs and Burpees... | Lift Heavy Run Long

First and foremost, the November issue of Muscle and Performance Magazine is posted online now!!  Go check out the running/endurance article here.  Ok, enough with my 5 minutes of fame.  On to today’s workout…

  • Power Clean 10 x 2 @ 75%; Rest 1 Min. Between Sets
  • Back Squat 8 x 2 @ 80% EMOM

Power Cleans were at 155lbs. and Squats were 255lbs.  The power cleans were pretty easy, but the squats got a bit heavy about halfway through.  Although the picture above only notes 7 sets, I did all 8.

Then…

4 Rounds

  • 1 Rope Climb
  • 7 Ring Dips
  • 14 Jumping Lunges
  • 21 Burpee
  • 200M Run

I finished this in 17:47.  Not really an incredibly difficult WOD, but was definitely intense.  Starting each round with the rope climb was very interesting.  I don’t think I’ve ever really done a workout that included a rope climb.  I alternated which leg was wrapped around the rope each round to try to avoid some chafing.  It’s a good thing that I can sometimes be ambidextrous that way…

Good training day overall.  Tomorrow begins the Christmas party season, and I’m hoping not to do too much damage.  I’m down to 182lbs right now, and I’d really like to lean up a lot more.  I need to be around 175 I think.  We’ll see how that goes.  I’m going to sign up for the Mississippi Blues Marathon tomorrow I think.  I feel like running, and I had said a while back that I was going to run that race because it looked like fun.