Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

• Crossover Symmetry Activation
• 3 Sets
  • 10 Goblet Squats (44#)
  • 15 Hollow Rocks
  • 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

• 9 RDL (165#)
• 30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

• 8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

• 200m Run
• 15 American Kettlebell Swings (53#)
• 10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.