11 Seconds Better

Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.

Warm-up

  • 5:00 BikeErg (2,531m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 16 Plyo Lunges
  • 8 Landmine Squats (90#)
  • 8 Plyo Lunges (20# DBs)
  • 4 Landmine Squats (135#)
  • 8 Plyo Lunges (25# DBs)
  • 4 Landmine Squats (160#)
  • 8 Landmine Single Leg Romanian Deadlifts (90#)
  • 5 Back Squat Jumps (45#)

Legs

4 Sets

  • 8 Landmine Squats (175-185-195-200#)
  • 16 DB Plyo Lunges (30# DBs)

For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.

4 Sets

  • 8/8 Landmine Single Leg RDL (110#)
  • 10 Back Squat Jumps (95#)

Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!

Conditioning

Support Your Local Box Fundraiser #3

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.

Fundraiser #3

I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.

McGill Big 3

  • 10-8-6 Curl-up
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Out in the garage at 4pm today.

Warm-up

  • 10:00 Airdyne (199 cals, 5.03 km)
  • Monster Walks
  • 20 Monster Squats
  • 20 PVC Passes
  • 5 Sit-ups
  • 5 Deadlifts (35# DBs)
  • 5 Inchworms
  • 5 Deadlifts (50# DBs)

It’s been weeks since I’ve warmed up that much for anything.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!

Strength

Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.

Shoulder Press

  • 5×75#
  • 5×95
  • 5×115
  • 3×135
  • 3×137.5
  • 3×140
  • 3×142.5
  • 3×145

Front Raises

  • 8x8x10# plates