Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout
- 12/12 Single Arm Hammer Curls (35#)
- 12 Standing French Press (50#)
- 800m Run
- 15 Box/Wall Jumps (24″)
- 15 Hand Release Push-ups
Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.
Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.
- 20s Hollow Hold (5# ankle weights)
- 20 alt V-ups (5# ankle weights)
- 10 OH Crunches (2s pause, 35+50# DBs)
- 100m Uneven Farmer Carry (35 & 50# DBs)
I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.
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