I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.
Warm-up
- 3:00 Airdyne (63 cals, 1.58 km)
- Monster Walks
- Shoulder Press (done after row)
- 10×45#
- 5×75
- 5×95
- 5×115
Time Trial
250m Row
So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.
Strength
5 Sets
- 5 Shoulder Press (130#)
- 8 Lateral Raises (15#)
Felt strong throughout and was able to keep a solid core.
Conditioning
2 Rounds (2:00 work, 1:00 rest)
- Strict Pull-ups
- Squat Jumps
- DU
- Burpees
I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.
Nick Momrik's Fitness Logs 