Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.
20 Squat Jumps
Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.
40s Sandbag Bear Hug Hold (100#)
20 DB Pull Through (50#)
20 Seated Leg Lifts
Not for time. Was a good combination though, especially the pull throughs right to a plank.
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!
It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.
Out in the garage at 4:30 today.
3:00 TrueForm Run (530m)
Back to Wall Shoulder Opener
Dead Hang Partner Push
300m TrueForm Run
20 Squat Jumps
24/16 cal Row
20 Ball Slams (30#)
24/16 cal Ski
20 1-Arm DB Push Jerks (50#)
That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.
20 Lying Leg raise to DB (30#)
20 Leg Lifts over DB
20 Overhead DB Sit-ups (30#)
20 alt Hip Dips
10/10 Plank Toe touch + knee to elbow + knee cross body
We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.