Fundraiser #3

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.

Warm-up

• 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.

Conditioning

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!

Strength

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.

Shoulder Press

• 5×75#
• 5×95
• 5×115
• 3×135
• 3×137.5
• 3×140
• 3×142.5
• 3×145

Front Raises

• 8x8x10# plates