Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.
We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.
The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.
4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)
10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
10 DB Bench Press + Fly (25# DBs)
20 Dead Bugs (5# Bs)
10 2x Renegade Row + DB Push-up (25# DBs)
15 Kneeling KB Hammer Curl (35#)
10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)
15 Diamond Push-ups
5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
15 OH Crunches (10#, feet up)
Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.
On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)
10 Cat Camel
5-3-1 McGill Big 3
We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.
80 Russian KBS (53/35#)
80 DB Hang Snatch (25/15#)
80 Step-us (20”)
80 DB Sit-ups (25/15#)
Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.
20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
10/10 Banded Anti Rotations (purple tubing)
I completely soaked a towel with sweat.
Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.