The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.
Back
3 Sets
- 10 Lat Pulldowns (115#)
- 10 Underhand Lat Pulldowns (115#)
3 Sets
- 10 Seated Cable Row (115#)
- 10 Incline DB Back Fly (30#)
3 Sets
- 10 Standing Offset Double Handle Row (93#)
- 10 Incline DB Rows (40#)
Midline
3 Rounds
- 15 V-ups
- 10 Plank Walkouts
- 30 Oblique Crunches
I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.
Conditioning
8:00 EMOM (alt)
- 18 cal Row
- 15 Burpees
I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.
Nick Momrik's Fitness Logs 