Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

• 10×45#
• 5×75#
• 5×95#
• 3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

• 3×155#
• 3×175#
• 3×195#
• E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

• 2 MU

E30S 5:00

• 5 HR Push-ups

Conditioning

15-12-9

• C&J (95#)
• Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

• 30s @ faster than 10:00 pace (>80 rpm)
• 30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

• 2:15 Plank
• 3:00 Rest
• 2:00 Plank
• 3:00 Rest
• 1:45 Plank
• 3:00 Rest
• 1:30 Plank