I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.
McGill Big 3
- 10-8-6 Curl-up
- 10-8-6 Side Planks
- 10-8-6 Bird Dogs
Out in the garage at 4pm today.
- 10:00 Airdyne (199 cals, 5.03 km)
- Monster Walks
- 20 Monster Squats
- 20 PVC Passes
- 5 Sit-ups
- 5 Deadlifts (35# DBs)
- 5 Inchworms
- 5 Deadlifts (50# DBs)
It’s been weeks since I’ve warmed up that much for anything.
Support Your Local Box Fundraiser #3
- 50 DB Deadlifts (50/35# DBs)
- 50 AbMat Sit-ups (no arms)
- 50 Step-ups (24/20″)
- 50 Single Arm DB Thrusters (50/35#)
My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!
Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.
- 8x8x10# plates
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