I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.
Engine Builder – Anaerobic
5 Rounds
- 400m Row
- 5:00 Rest
To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.
Went to the 4pm class, which was a small one today.
Warm-up
- 5:00 on a machine
- 2 Rounds
- 5 Strict Pull-ups
- 10 Hand Release Push-ups
- 2 Rounds
- 5 Inchworms
- 10 PVC Passes
Gymnastics Strength
10:00 EMOM
- 5 Strict C2B Pull-ups
- 5 Strict Ring Dips
Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.
Conditioning
5 Rounds
- 10 Deadlifts (155#)
- 20 Wall Ball (20#, 10′)
Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.
Accessory
3 Sets
- Dumbbell Curl 21s (25#)
- 1:00/1:00 Single Leg Stand
Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.
