Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.
Active Life – Single Leg Bias
Warm-up
- 10 Alternating Kossacks
- 10 Reverse Lunges
- 10 Jumping Lunges
Workout – 3 Sets
- 8/8 Kossacks (3s pause, 35# KB)
- 10 Jumping Lunges
Adding weight to the Kossacks was harder than expected, especially with the pauses.
Conditioning
Rowing Kalsu
- 100 cal Row
- EMOM – 5 Burpees over the rower
I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.
Active Life – Back Max
3 Rounds
- 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
- 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
- 10 Plank Push-ups
- 15s/15s Standing Straight Leg Hold
Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .
Nick Momrik's Fitness Logs 