All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cals, 2.51 km)
  • Monster Walks

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

  • 3:00 Banded Bear Hug Marches (30# Slam Ball)
  • 2:00 Rest
  • 3:00
    • 12/12 Lateral Step-ups (24″)
    • 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
  • 2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.