Today is all about Tiger Woods, but went to open gym at noon.
Active Life – Bulletproof Shoulders 15
- 5 Yoga Push-ups
- 10 Cuban Presses (PVC)
3 Sets (each arm)
- 75m Single Arm OH Carry (53# KB)
- 1:00 Rest
- 25 MB Cleans (20#)
- 15 Ball-facing Burpees
Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.
- 5 Pendlay Rows (135#)
- 6/6 Single Leg Deadlifts (135#)
- 7 Evil Wheels
- 8/8 Wood Choppers (40# DB)
This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.
Out in the garage around 12:30.
Active Life – Bulletproof Shoulders 5
- 2 Rounds
- 5 Yoga Push-up
- 10 Cuban Press with PVC
- 1:00 Barbell Overhead Hold (95#)
Those Cuban presses really get the shoulder into a bunch of different positions.
- 20s Overhead Hold (155#)
- 35s Rest
**In less than 5 minutes accumulate 2 minutes overhead with 100% of your 1 rep max strict press.
Going with 155# was plenty and I have no idea where my shoulder press is at this point anyway.
I really thought I was running faster, so was disappointed when I pulled out my phone to stop RunKeeper and saw the average pace. Took me 37:32 for the run. Looking at the splits, my first mile was ok or up until about 0.65 miles when my current pace (not average) starting getting over a 10:00/mile. I need to fix my Garmin watch so I can watch my pace better and maybe set some alerts to keep me going. My breathing felt good on this run and I was able to get the 3-step thing going the entire time.