Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.


  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.

Night WODs

Was planning to have a rest day, but that’ll be Wednesday instead. Went to open gym at 8pm.


450m Run


  • 50 DU
  • 10 Burpees
  • 40 DU
  • 10 Burpees
  • 30 DU
  • 10 Burpees
  • 20 DU
  • 10 Burpees
  • 10 DU
  • 10 Burpees

This was a fun little one. I estimated it would take about five minutes, which was right on the money. I had a DU miss in the round of 50 and one in the 40, finishing at 5:02.


  • Shoulder to OH (95#, 115#, 135# – increase weight each round as reps decrease)
  • Over the Box Jumps

My estimate was way off on this one. I figured it would be close to 10 minutes and I finished in 7:37. Felt pretty solid with push presses for 95# and then push jerks for 115# and 135#. Just kept moving on the box jumps and then pushed the pace on the last 10.


I did 3 sets (15-10-10) of OH Shrugs with 30# DBs. Trying to strengthen the opposite muscles worked in the bench press.