My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.
Warm-up
- Bottom Squat Hold
- Dead Hang
- Mini Ring Swings!!!
- 2 Rounds
- 1:00 Assault Bike
- 10 Kip Swings
- 10 PVC Good Mornings
- 10 PVC Passes
First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.
Weightlifting
- 5×45#
- 5×95
- 3×135
- 3×165
- 3×185
- 3×205
- 3×225
- 3×235
I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.
Conditioning
15:00 EMOM (alt)
- 12 cals Assault Bike
- 10 Power Cleans (115#, unbroken)
- 4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups
As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.
Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.
Nick Momrik's Fitness Logs 