Month: April 2020

Gettin’ Some Vitamin D

My hips were even more sore yesterday and my calves started to get sore. It was a beautiful day, so in the afternoon I went for a 3.5 mile walk. In the evening I did my floor PT exercises. Soreness is mostly gone today. Another great day in the mid 50s. Out in the garage at 4pm

Warm-up

6:00 Airdyne

Went 111 calories and 2.92 km.

Conditioning

3 Rounds

  • 30 Step-ups (27″)
  • 20 Pull-ups
  • 15 HSPU
  • 20 Step-ups (27”)
  • 10 Pull-ups
  • 5 HSPU
  • 700m Run (around block)

After a few reps I realized I had put a 15″ block in my stack instead of the 12, making it 27 instead of 24. Whoops! Stuck with it. I broke the pull-ups and handstand push-ups in to all sets of fives. On the 30 step-ups I went 10 each leg and then five each and then 10 each for the 20. My first round was somewhere around 9:30 and total time was 30:31.

Accessory

4 Sets

  • 50 Band Pull Aparts (blue)
  • 24 Hammer Curls (alt, 25# DBs)

Felt good so I kept going from one to the other without rest. Also added the fourth set for more of a burn. The pull aparts got nasty in the third set, but I was able to stay unbroken on them.

Achy Breaky Legs

My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 35#)
  • 10/10 Single Leg Calf Raises

The step downs were rough with the increased weight and how my legs felt.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 500m Row
    • MAX Push-ups
  • 2:00 Rest

I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀

After cooling down I did my anded PT exercises.