Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.
Active Life – Shoulder Abduction 12
**Accumulate 2:00 OH Hold with 80-100% of shoulder press
4 Rounds
- 30s Overhead Hold (135#)
- 1:00 Rest
That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.
Warm-up
- 400m Run
- 2 Rounds
- 10 Push-ups
- 10 Good Mornings (PVC)
- 20 Single Unders
- 20 Double Unders
Weightlifting
Power Clean – TnG Triples
- 2x3x45#
- 3×95
- 3×135
- 3×165
- 3×185
- 3×205
- 3×225
- 2×230
I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.
Conditioning
- 50 Calorie Row
- 50 HSPU
- 50 Sumo Deadlift High Pulls (95#)
- 150 DU
Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.
Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.
Mobility
Tricep smash with barbell for about six minutes.
Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.
