The doctor thinks I might be suffering from allergies and some bronchitis, so I got an antibiotic, an inhaler (well, I should be able to get this tomorrow), and started taking an allergy pill. I was out in the garage during lunch.
Year of the Engine – Polarized
24:00 Airdyne
** Endurance pace with 7s sprint @ 5, 10, 15, 20
My legs were definitely tired from yesterday and my quads are starting to get sore. I did 665 calories and 14.02 km.
Went to the 4pm class.
Warm-up
- 300m Row
- 2 Rounds
- 10 PVC Pass throughs
- Front rack stretch (both arms)
- 8 KB Swings (35#)
- 5 HR Push-ups
- C&J
- 5×45#
- 5×95
Conditioning
E4M – 5 Rounds
- 5 Power C&J (135-155-175-195-215#)
- 400m Run
The percentages were set at 50, 60, 65, 70, and 75. These numbers I picked would be pretty spot on based off of all-time max, so it felt good to hit them in this. I did all singles and wore my belt for the last 3 sets. Each round took 10-15 seconds longer than the previous one, which I thought was pretty good. I think my first round was around 2:10 and the last one was around 2:50.
10-20-30-40-50
- Russian KB Swings (53#)
- Push-Ups
It was programmed with Americans, but I did Russian swings and was able to go unbroken on all of them. I’ve done over 350 swings in the last 3 days! I did 10 unbroken push-ups to start and then all sets of 5 through 15 (maybe) of the 50 when I started doing mostly triples. Finished in 9:36.
Midline
5-3-1 of each movement with 10 second holds
- Curl-up
- Side Plank
- Bird Dog
I read a good article about core stability for low back issues this weekend so I am going to start doing their recommendations and see if it makes a difference for me.
Nick Momrik's Fitness Logs 