Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

• 10:00 BikeErg (5,060m)
• 20 PVC Passes

Conditioning

“Angie”

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

• 2×5 Kick-ups (bad leg)
• 2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

• 20/20s Weighted Side Plank (30#)
• 20s Superman Hold
• 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

• 10/10 Single Leg RDL (foot on wall, 70# KB)
• 10/10 Single Leg Glute Bridge (2s pause)