My back felt much better after the run yesterday. Since Wednesday it was feeling like something was out of place, so maybe it was and the run shifted things around. As I was chilling last night watching TV I was getting a little excited for 20.3 and thinking I might actually be able to go for the 315 bar this year. Then I woke up this morning and my back was pinching as I moved around the house. Open gym at 10.
Warm-up
- 10 Reverse Hypers (50#)
- 12 Reverse Grip Bench Press (45#)
- 6 Skull Crushers (35#)
- 10 Reverse Hypers (50#)
- 6 Reverse Grip Bench Press (95#)
- 6 Skull Crushers (55#)
- 10 Reverse Hypers (50#)
Accessory
4 Sets
- 12 Reverse Grip Bench Press (145#)
- 12 Skull Crushers (65#)
That was getting rough!
Conditioning
5:30 AMRAP
- 25′ Walking Lunges
This was obviously not the planned workout. My back tweaked as soon as I drove up for the first burpee box get over in the real workout, so I tried again. Nope. After putting my shit away I lunged for the last 5:30 on the clock, using the course set out for the Open. Got 20 lengths of the 25 foot course.
Means I won’t be doing 20.3 tomorrow. I did Diane earlier this year so it’s not really a big deal other than I won’t have a real ranking for the Open. Disappointing though, because if I could still deadlift like I could three years ago it would be a really good workout for me. My HSPU are stronger than they were in January when I did a 5:30 Diane.
Midline
10:00 EMOM (alt)
- 40s Handstand Hold
- 20s Hollow Hold
Year of the Engine – Polarized
36:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30
Out in the garage after 1 o’clock. Might as well do some sweating today. I got 1,032 calories and 21.43 km. Only 0.07 km from my best at this time domain, which was with one more sprint.
I’m going to order pizza and watch Tiger get win #82 tonight!
Nick Momrik's Fitness Logs 