Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

• 5:00 SkiErg (1,076m)
• 160′ Lateral Monster Walks
• 160′ Monster Walks
• 20 Monster Squats
• 2 Sets
  • 20 Lateral Hops
  • 10 Tuck Jumps
• Calf Stretching
• 10 Shoulder Press (45#)

Strength

4 Sets

• 12/12 Single Leg RDL with foot on wall (53# KB)
• 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

• 4:00 AMRAP
  • 30 Double Unders
  • 10 Push Jerks (95/65#)
• 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

• 10 Hanging Leg Raises (5# ankle weights)
• 10 Pike-ups (5# ankle weights)
• 15/15 Mountain Climbers (5# ankle weights, feet elevated)
• 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.