My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.
Warm-up
- 20 Air Squats
- 20 Zombie Kicks
- Wrist Stretch
- 10/10 Hurdlers (Forward, backward)
Strength
7×2 Front Squat @ 80+%
- 10×45#
- 5×135#
- 3×205#
- 3×235#
- 2×255#
- 2×265#
- 2×275#
- 2×280#
- 2×285#
- 2×290#
- 2×295#
Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.
Conditioning
20:00 EMOM
- 4 Kip Swings (Hollow/Arch)
- 8 Push-ups
- 12 Air Squats
It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.
Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.
Nick Momrik's Fitness Logs 