Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • Knee to Chest Pulls
  • Zombie Kicks
  • Good Mornings (PVC)
  • High Knees
  • Butt Kicks
  • PVC Stretching

Strength

Deadlifts

  • 7×155#
  • 7×245#
  • 7×315#
  • 7×345#
  • 7×365#
  • 7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

  • 8 Good Mornings
  • 20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

  • Row (calories)
  • Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

  • 12 OH Jumping Lunges (45#)
  • 200m Ski Erg
  • 50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

  1. 1:03
  2. 1:09
  3. 1:10
  4. 1:08
  5. 1:09

That sucked!

Complete rest day tomorrow, with a massage.