Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.
Warm-up
2 Rounds
- 10 Rower Pulls Easy
- 10 Rower Pulls Sub (1:30/500m Pace)
- 10 Rower Pulls Easy
- 15 Air Squats
- 15 Push Ups
Strength
Thrusters
- 6×45#
- 3×95
- 3×125
- 3×145
- 3×165
- 3×185
- 3×205
I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.
Conditioning
- 200m Run
- 15 Dumbbell Thrusters (40# DBs)
- 15 Hard Row Pulls
- 200m Run
- 12 Dumbbell Thrusters
- 12 Hard Row Pulls
- 200m Run
- 9 Dumbbell Thrusters
- 9 Hard Row Pulls
Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.
Active Life – Bulletproof Shoulders 3
3 Sets
- 100m Right Arm Overhead Carry
- 1:00 Rest
- 100m Left Arm Overhead Carry
- 1:00 Rest
I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.
Nick Momrik's Fitness Logs 