All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.
Warm-up
- 2:30 Run
- 3 Rounds
- 10 Jumping Jacks
- 5 Push-ups
- 10 PVC Passes
- 5 Shoulder Press (45#)
- Bench Press
- 5×45#
- 5×135
Strength Endurance
4 Cycles
- 3:00 AMRAP
- 20 cal Echo Bike
- 10 Strict HSPU
- MAX Bench Press (135-145-155-165#)
- 2:00 Rest
All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.
Conditioning
EMOM: 5 Burpees
Until the follow is finished:
- 75 Air Squats
- 75 Walking Lunges
- 75 Push-ups
Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.
I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.
Nick Momrik's Fitness Logs 