Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.
Warm-up
3 Sets
- 8 cal Echo Bike
- 15 Reverse Hypers (50#)
I also did 5 strict pull-ups.
Accessory
5 Sets
- 5 Weighted Pull-ups (30#)
- 10/10 Kroc Rows (53# KB)
Conditioning
- 3 Rounds
- 10 Strict HSPU
- 20 MB Walking Lunges (20#)
- 3 Rounds
- 10 MB Crossover Push-ups
- 20 Wall Balls (20#, 10’)
The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.
Midline
6:00 EMOM
- 15 Hollow Rocks
- 10 V-ups
Planned this to be 5 minutes, but decided to do an extra round.
For the Girls
3 Sets
- Dumbbell Curl 21s (30#)
Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.
I chilled at home, mowed the lawn, and was out in the garage just after 3pm.
Year of the Engine – Polarized
38:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.
Got 1,045 calories and 22.14 km.
