After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.
Active Life – Shoulder Abduction 7
Accumulate 2:00 Single Arm Overhead Hold (per side)
4 Rounds
- 30s Right Arm Overhead Hold (35# DB)
- 30s Left Arm Overhead Hold (35# DB)
Warm-up
2 Rounds
- 20 Calorie Row
- 15 Push-ups
- 10 Box Jumps (20″)
Strength
- 10 Bench Press (45#)
- 10 Bench Press (95#)
- 10 Bench Press (135#)
- 10 Bench Press (145#)
- 10 Ring Rows
- 10 Bench Press (155#)
- 10 Ring Rows
- 10 Bench Press (165#)
- 10 Ring Rows
Conditioning
“Christine” – 3 Rounds
- 500m Row
- 12 Deadlifts (bodyweight – 200#)
- 21 Box Jumps (20″)
Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32
