Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.
Year of the Engine – Polarized
33:00 Airdyne
**Endurance with 7s sprint @ 7, 14, 21, 28
Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.
Warm-up
2 Rounds
- 15 Air Squats
- 10 Russian KBS (44#)
- 20 PVC Pass Throughs
- 5 Shoulder Presses (PVC)
Strength
Push Press
- 10×45#
- 5×95
- 5×125
- 5×155
- 5×185
- 3×205
- 1×220
- 1×235
- 1×245
I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.
Midline
5 Sets
- 10 Sit-ups
In between some of the push pressing.
Conditioning
- 50-40-30-20-10 Front Squats (45#)
- 50-40-30-20-10 Russian KB Swings (53#)
- 2 Legless Rope Climbs (13′)
The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.
Nick Momrik's Fitness Logs 