My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.
Out in the garage at 3:30 today.
Warm-up
- 5:00 BikeErg (2,313m)
- 2×10/10/10/10 Steamboats (each leg)
Midline
3 Sets
- 10 Strict T2B
- 30s OH Barbell Hold (135#)
- 15 Low-Pulley Knee-Ins (26#)
- 30s OH Barbell Hold (135#)
- 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)
Was drenched in sweat midway through this. Good combination.
Conditioning
40:00 AMRAP
- 10 Tuck Jumps
- 20 alt DB Hang Snatches (35#)
- 30 Sit-ups
- 1,000m BikeErg / 500m Row / 500m SkiErg
- 30 Lateral Hops
- 20 Single Arm DB S2OH (50#)
- 10 Single DB Step-ups (24″, 50#)
I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!
Nick Momrik's Fitness Logs 