Oct 14, 2017

We had a super special guest this morning!  Sophie was back in town and came to visit Gus and get alot of good petting from all of us.  Oh yea...she brought Mike Drew with her.

It was so great to see Mike and Sophie after a few months of being away.  We definitely miss both of them very much. 

The workout started with a nice easy warm up of some foam rolling and smashing of various sore parts.  We moved into a :30 single under jump rope/15 cal on rower/Spiderman + reach and went through this x3 with adding inchworms and walkouts.

Then we did a warm up with an empty barbell before hitting this:

2 pause deadlift (just below knee and then just below hip for 2 seconds) + 2 power cleans.  We gradually brought the weight up to about 70% of 1 RM Clean and Jerk.  X7 rounds on the 2:00

Then, the workout started with this cool format:

ON THE 20:00... "FLAT TIRE"

On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts (245/165)
Minute 2 – 18 GHD Sit-Ups
Minute 3 – Max Calorie Assault Bike

Any time remaining after the deadlifts and sit-ups is rest, whereas the full minute on the bike can be used to accumulating calories. Score is total calories across all four rounds. There is no break between rounds. Minute 4 returns back to the 10 deadlifts.

I scored 68 reps.  Looking at others results, I see someone with a 103 which is incredibly impressive.  68 was upper mid pack on this leaderboard I was looking at.  Still so much work to do.

Mike and I went to the track and hit the Hinshaw workout after.

Run 400 @ 1:37 x 5 with a 100m rest in between.