It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.
Warm-up
- 20 Arm Circles (each direction)
- 20 Zombie Kicks
- 10 HR Push-ups
- 30s Bottom Squat Hold
- 10 Air Squats
- 20 PVC Pass-thrus
Strength
Bench Press
- 10 @ 45#
- 8 @ 115#
- 6 @ 135#
- 5 @ 155#
- 5 @ 175#
- 5 @ 185#
They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.
Tabata Diamond Push-ups
I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.
Strict Pull-ups
3 x 8, resting 90s
WOD
10-20-30-20-10
- Wall Balls (20# MB, 10′ target)
- KBS (53# KB)
- 400m Run
I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.
Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.
Nick Momrik's Fitness Logs 