I walked 18 holes yesterday, but still not feeling like myself. I’ve had this cough for a week now. My energy does seem to be getting better each day though. My biceps and lats are pretty sore from the bar muscle-ups on Sunday.
Out in the garage in the early afternoon. Haven’t done an engine workout since the 7th with this sickness. Warmed up with a 3:00 row for 706 meters.
Year of the Engine – Interval
8 Rounds
- 1:00 Row
- 3:00 Rest
Over two weeks ago for 10x 1:00/2:00 I held a 1:34.9/500m pace, so I knew I could go faster with this being rest and fewer rounds. My goal was 1:32-1:33/500m.
Really surprised myself with this effort actually because I’m not 100%. Got 325-325-324-324-324-324-325-325 meters.
Went to the 4pm class.
Warm-up
- 3:00 Assault Bike (30 cals)
- PVC Passes
- Burgener Warm-up
Weightlifting
High Hang Power Snatch + Hang Power Snatch + Power Snatch
- 2×75#
- 2×95
- 2×115
- 2×135
Paused in both hang positions. Wasn’t going to push it today. Worked up a good sweat still though.
Conditioning
I went over to the dumbbell rack and did some single arm push jerks to warm-up so I wouldn’t have to mess around with a barbell since mine was already set from snatches.
Single Arm DB Push Jerks
- 5/5 @ 30#
- 3/3 @ 40#
- 3/3 @ 50#
21-15-9
- Push Jerks (135#)
- Burpees Over The Bar
- Toes-To-Bar
I wasn’t sure how the push jerks would feel, so I went in with a plan, knowing I might have to back off. Ended up sticking with the plan and did 9-7-5, 9-6, and 9. After the first round of jerks, I was already having a hard time breathing with this sickness. So I had some epically slow ass fucking burpees, even stepping back in to most of them! I think the 21 took me around 2 minutes!! I was hoping I could use the same sets on T2B but decided against that as soon as I got done with those first burpees. I just tried to be quicker between sets. Did 6-5-5-5, 5-5-5, 5-4. Finished in 9:41. Would be a good one to try again when I’m feeling like myself.
Nick Momrik's Fitness Logs 