3 Rounds
Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.
20:00 Airdyne
Just a slow 5.88 miles.
Not really feeling anything from yesterday. Maybe my shoulders a little.
Warm-up
Workout – 3 Rounds
3 Rounds
My goal was to keep > 1,000 cal/hr and I’d say I averaged above that for sure. Finished in 5:39.
Opted out of the core/shoulder work for another day.
Back to reality with snow overnight. Slowly made it to the gym today.
15:00 AMRAP
Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.
4 Sets (2x each arm)
I used 28kg and 32kg. Rough with that 32!
Tabata – 6 each, alternating
Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.
I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.
18.0
21-15-9
Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻
Kettlebell March – 4 Sets
The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.
Warmup
Workout – 5 Rounds
Lotta reps!
6:00 AMRAP
I used to be pretty good at pistols. Seems not anymore. Did 6+4.
10:00 EMOM
Yuck.
Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.
12:00
Got through 4 rounds.
Push Jerk + Split Jerk
3 Rounds
Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.
12:00
Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.
Warmup – 2 Rounds
Workout – 6 Sets
Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.
I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.
3 Rounds
Can’t wait to see if I get super sore again, like the last time I did this.
Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.
Warm-up
Workout – 3 Rounds
20:00 AMRAP
Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.
10:00
Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.
Was starting to get the idea in my head to skip today because I knew the pain that was coming, but I want to get a lot done tomorrow so I made it out to the garage after finishing work.
2 Rounds
It’s nice when it’s simple, especially on the days with the below shit.
4 Sets
Second time workout has come up so I increased the first weight by 5# to do 25-25-30-35# and switched from 2-3-4 minute rests between sets to all 3s. Definitely don’t need other conditioning when this shows up. Took me 26:03. I would not have survived 40#.
Now I can enjoy the rest day without feeling guilty about missing a workout.
When I woke up my back was a little out of sorts, but no issues after I got moving. Core and upper body are still sore though.
30:00 Airdyne
A little active recovery while listening to a podcast with Tiger Woods, who is on the course again today. Went 9.4 miles.
Nick Momrik's Fitness Logs 