Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.
Year of the Engine – Interval
6 Rounds
- 4:00 Row
- 2:00 Rest
I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.
Went to the 4pm class.
Warm-up
2 Rounds
- 5 Strict Pull-ups
- 5 Burpees
- 20 PVC passes
- 10 Wall Balls (20#, 10′)
Shoulder Press
- 10×45#
- 5×75#
- 5×95#
Conditioning
10 Rounds
- 5 Shoulder Presses (105#)
- 5 Muscle-ups
- 12 Box Step-ups (24″)
- 1:00 Rest
A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.
Accessory
3 Sets
- 15 Lateral DB Raises (10# DBs)
- 20 Sit-ups
- 15 Front DB Raises (10# DBs)
