My calves are even more sore today, but my shoulders aren’t bad. I went in at 5:15 for open gym and did a bunch of random stuff, trying to keep any stress of my lower back.
20:00
- 30s Row
- 30s Rest
I was planning on doing 10 minutes, but Matt guilted me into 20. I’m glad he did. The first 10 weren’t too bad, but I had to fight for intensity after that.
Brent showed up and we worked together on some stuff.
6 rounds
- 10 DB Chest Presses (5 each side, 40# DB)
- 10 Weighted Push-ups (sandbag on back, which is about 35#)
- 10 Quarter Get-ups (5 each side, 39# KB)
- 10 Russian Step-ups (5 each side, 35# DBs, 18″ box)
We did the chest presses on a bench. This circuit took us somewhere between 15 and 20 minutes. We didn’t keep track of time, but kept up a steady pace and didn’t take breaks.
Matt noticed we had a lot of pushing movements there, so suggested we do some pulling and maybe GHDs. I tried a GHD sit-up, but it was too much for my back so I did hip extensions instead.
5 rounds
- 10 Hip Extensions
- 10 Pull-ups
No time again here as we didn’t do this for intensity. Brent headed over to do some rowing so I jumped on the squat rack in between sets with Cora.
3 sets
- 8 Front Squats (130#)
Why not 10 reps each set? Because the bar was starting to cut off my air supply. 🙂
Solid work for a Friday night, being the 4th day in a row at the gym. No WOD tomorrow for me. I need to start taking more rest days and probably should try getting into a 3 on 1 off schedule. I may go for a run or bike ride if it doesn’t rain.
Nick Momrik's Fitness Logs 