Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.
Midline
8 Rounds – Tabata Mash-up
- 20s Ring L-sit
- 10s Rest
- 20s Hollow Rocks
- 10s Rest
- 20s Ab Wheel Rollout (“Evil Wheel”)
- 10s Rest
- 20s Plank
- 10s Rest
I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.
6 Rounds
- 250m Run
- 120m Waiter’s Walk (35# DB OH)
- 30 1-Arm DB Snatch (alternating, 35# DB)
There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.
Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.
Nick Momrik's Fitness Logs 