I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.
Warm-up
10:00 Echo Bike
Did 120 calories and 3.73 miles.
3 Sets
- 100/100’ Bottoms Up KB Carry (26#)
I didn’t rest since I was switching arms every down and back.
Accessory
2 Rounds
- 3:00 Bear Hug Banded March (20#)
- 3:00 Rest
Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.
10:00 EMOM (alt)
- 30s Rower Curls
- 12 DB Curls (20#)
Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.
4 Sets
- 10 Prone DB Fly (25#)
- 10 Banded Lat Pull Downs (2x double green)
Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.
Conditioning
10:00 AMRAP
- 20 Barbell Push-ups
- 30 Reverse Lunge Wall Balls (14#, 10’)
I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.
Gymnastics
3 Sets
- 10 Kip Swings
Just small kips, but I wanted to see how it felt. No issue.
Midline
McGill Big 3
- 6-4-2 Curl-up (10s hold)
- 6-4-2 Side Planks (10s hold)
- 6-4-2 Bird Dogs (10s hold)
I’m becoming a master at these! Was a solid two hours at the gym.
I’ll do another round of the PT exercises at some point.
