Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

• 300m Row
• 15 Push-ups
• 5 Rope Pulls

Conditioning

E5M – 4 Rounds

• 500m Row
• 25 Hand Release Push-ups
• 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

• 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
• 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
• 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 17th workout from the shoulders program, which would have been…

3 Rounds

• 5/5 Thoracic Rotation
• 5 Yoga Push-ups

3 Sets (each arm)

• 10 Single Arm Shoulder Press (50#)
• 1:00 Rest