Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.
Warm-ups
- 20 PVC Passes
- Seated DB Shoulder Press
- 10×15#
- 5×20
- 5×30
- 5 Deadlifts (45#)
- 5 Hang Muscle Cleans (45#)
- 5 Power Cleans (45#)
- 5 Push Jerks (45#)
- 5 C&J (75#)
Strength
E2M – 5 Rounds
- 10 Seated DB Shoulder Press (35-40-40-40-45#)
Conditioning
3 Rounds
- 700m Run
- 15 C&J (95/65#)
With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.
Midline
3 Rounds
- 12 Hanging Half Circle Knee Raises
- 12 alt Single Leg Lifts (hold up on PVC)
- 16 Plank Hops
- 12 Seated Pike Double Leg Lifts
Nick Momrik's Fitness Logs 