Day: August 14, 2020

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

  • 10:00 BikeErg (4,665m)
  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 20 PVC Passes
  • 5 Power Cleans (45#)
  • 10 Front Squats (45#)
  • 5 Push Jerks (45#)
  • 10 Kip Swings
  • 3 Power Cleans (95#)
  • 6 Front Squats (95#)
  • 3 Push Jerks (95#)
  • 6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

  • 5 Power Cleans (135#)
  • 10 Front Squats (135#)
  • 5 Jerks (135#)
  • 20 Pull-ups
  • 1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.