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)
