Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.
Last night I slept 9.5 hours! Out in the garage at 4pm.
Warm-up
- 5:00 Airdyne (99 cals, 2.51 km)
- Monster Walks
Conditioning
“Jackie”
- 1,000m Row
- 50 Thrusters (45/35#)
- 30 Pull-ups
I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.
Accessory
2 Sets
- 3:00 Banded Bear Hug Marches (30# Slam Ball)
- 2:00 Rest
- 3:00
- 12/12 Lateral Step-ups (24″)
- 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
- 2:00 Rest
Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.
Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.
Nick Momrik's Fitness Logs 