Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

• 300m Run
• 2 Rounds
  • “Cindy” round (strict and quality reps)
  • 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

• 10 Ring Push-ups
• 10 T2B
• 10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.