Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.
Warm-up
- Air Squats & Bottom Squat Hold
- Zombie Kicks & Leg Swings
- Jumping Jacks
- Arm Circles
Strength
Back Squats 3×10 @ 65%
- 10×45#
- 5×135#
- 5×205#
- 10×235#
- 10×245#
- 10×260#
65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.
Midline
5 Rounds
- 1:00 Weighted Plank (25#)
We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.
Conditioning
21-15-9
- 135# Squat Cleans
- MB Push-ups
Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.
I have a feeling legs are going to be sore for a couple of days.
In the afternoon I did a quick one in the garage.
5 Rounds NFT
- 10 GHD Sit-ups (touch floor)
- 20 Hip Extensions
- 40 DU
Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.
Nick Momrik's Fitness Logs 