My legs are almost back to normal, but my upper abs are still sore today. Not sure that I’ve mentioned it in a post yet this week, but on Monday I went back to eating strict Paleo. I have a competition on October 7th so I want to go in as the best Nick I can. I’m competing in the beginner’s division, so hopefully I can be competitive. As a result of the diet changes, I’m feeling the results in only a few days.
Warm-up
Tabata Mash-up
- Plank
- Bicycles
I could really feel these in my sore upper abs. Definitely helped loosen them up though.
Strength
Take 90 second of rest between each set.
Side Bends, 3×12 (each side)
- 62# KB
- 71# KB
- 80# KB
Russian KBS, 3×12
- 71# KB
- 80# KB
- 88# KB
WOD
- 21-18-15-12-9 Box Jumps (24″)
- 21-18-15-12-9 Burpees
- 5-4-3-2-1 Renegade Man Makers (40# DBs)
In case you’re confused on how that WOD works, there are 5 rounds. In round 1 you do 21 box jumps, 21 burpees, and 5 renegade man makers. Then in round 2 all the reps decrease to the next number.
I finished in 12:12. Box jumps and burpees were all done unbroken. Renegade man makers were a little slower with some very short breaks, because DAMN! if you’ve ever done them you know how much they crush your soul.
Finisher
- 50 Suitcase Deadlifts (88# KB)
Done for quality and weight. I took the heaviest KB we have and knocked them out by doing 5 per side at a time.
Nick Momrik's Fitness Logs 