I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.
Warm-up
- 400/400′ Side Shuffle Walk
- Steamboats
- Backwards Walk
- 30 cal Echo Bike
- 2 Rounds
- 10 Single Leg RDL (no weight)
- 10 Kip Swings
- 10 Air Squats
- 10 PVC Passes
Strength
5 Sets
- 3x10s RKC Plank w/ 5s rest
- 10/10 Single Leg Half Squats (12”)
Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.
Conditioning
18:00 AMRAP
- 6-8-10… Jingle Jangles (30’)
- 20-30-40… Double Unders
- 6-8-10… Air Squats (sit to MB on plate set at parallel)
I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!
Midline
McGill Big 3
- 7-5-3 Curl-up
- 7-5-3 Side Plank
- 7-5-3 Bird Dog
