All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)