Started getting stuffed up on Monday night and woke up with my WHOOP recovery in the yellow after a seven day green streak. Sinuses really started bothering me as the day progressed. My quads and ass were getting very very sore! Made New Year’s Eve a rest day. I took a nice nap, loaded up on drugs through the day, and was in bed at 10pm. Still not feeling great this morning and my quads are still on fire. Out in the garage at 11.
Warm-up
5:00 Airdyne
Did 112 calories and 2.66 km.
Accessory
5 Sets
- 6/6 Single Arm Front Rack Squats (53#)
- 10 Sumo KB Deadlifts (70#)
A way for me to easy back into some lifting and see how my back handles a little load. When holding the kettlebell in my right arm I could feel my back a little unless I made an adjustment to my positioning.
Conditioning
4 Rounds
- 2:00 Sandbag Cleans over the Box (100#, 48″)
- 1:00 Rest
- 1:00 Rope Pulls
- 1:00 Hand Release Push-ups
- 1:00 Rest
Not going to lie, I was scared when I went to pick up the sandbag for a warm-up attempt. No issues though. I twisted my ankle on a rep in the first or second round when I came down on the sandbag, but walked it off right away and it never bothered me. Just made sure to jump down to the side of the bag from there on out. I did 10-12-12-13 with the sandbag, 9 rope pulls each time, and 25-23-25-25 push-ups. Tried for some larger sets in that third round, which just made me rest more, hence the fewer reps.
Midline
3 Sets
- 10 Curl-ups (3s Pause)
3 Sets
- 10/10 Bird Dogs + 10s pause
Nick Momrik's Fitness Logs 