Feeling pretty good this morning. Open gym at noon.
- 3 Sets
- 12 cal Assault Bike
- 10 Reverse Hyper (90#)
- Bench Press
- 20 Bench Press (115#)
- 20 No Push-up Burpees
- 20 Box Jumps (24″)
I wrote this one with 200 meter runs, but it started raining out right before we started, so I substituted the burpees. The no push-up variation was so they wouldn’t interfere with the benching. I had no idea how to pace out the bench press. I felt good in the first set so did 11-9. Felt a lot different in round two so I did 7-7-6 for five rounds and then I was able to get 11-9 at the end to score 6+20. Was 140 reps on the bench press. Felt really good on the burpees and box jumps, so it seems like the conditioning work is paying off.
- 50/50m Single Arm OH Carry (53#)
- 1:00/1:00 Single Leg Stand (70#)
After each single leg stand I was really feeling off-balance. Must have been from standing so long with the weight on one side of the body
- Dumbbell Curl 21s (30#)
- 30 Side Plank Jumps
- 20 Weighted V-ups (20# DB)
- 10 Supermen (3s pause)
Haven’t done weighted v-ups in a long time. Forgot how hard they get.
Out in the garage in the evening.
Engine Builder – Max Aerobic Power
- 45s Row
- 15s Rest
I had 18 rounds of this about a month ago and starting at just under 1:48 was too fast that day where my average pace ended up being 1:49.9. Today my plan was to start at 1:49. I felt much better and could have gone even faster. 207-208 meters every round.