Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,076m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Monster Squats
  • 2 Sets
    • 20 Lateral Hops
    • 10 Tuck Jumps
  • Calf Stretching
  • 10 Shoulder Press (45#)

Strength

4 Sets

  • 12/12 Single Leg RDL with foot on wall (53# KB)
  • 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

  • 4:00 AMRAP
    • 30 Double Unders
    • 10 Push Jerks (95/65#)
  • 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

  • 10 Hanging Leg Raises (5# ankle weights)
  • 10 Pike-ups (5# ankle weights)
  • 15/15 Mountain Climbers (5# ankle weights, feet elevated)
  • 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

Man Down in the Third

Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,058m)
  • Monster Walks
  • 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (95-115-125-135-145#)
  • 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

  • 20 alt V-ups (20# MB)
  • 10 Renegade Rows (50# DBs)
  • 10/10 Partner Banded Rotations/Holds (red)
  • 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

  • 10-8-6
    • Thruster (95/65#)
    • Burpee Pull-ups (normal height)
  • Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.