Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.
Warm-up – 3 Sets
- 10 Ring Rows
- 15 Air Squats
- 200m Ski Erg
Conditioning
21-15-9
- Back Squats (135#)
- Ring Dips
Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.
Midline
4 Sets
- 10 Hollow Rocks
- 10 V-ups
- 10 Tuck-ups
- 10s Hollow Hold
Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.
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