Tag: Plate Slide

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

  • 2x 10/10 Banded High Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

Getting Images

I had a terrible sneeze in the evening last night that shot everything up a notch with my back. Sleep was pretty horrible and this morning was the worst yet. So I got back in to the Doctor this morning. Went and got an X-ray and I’m getting an MRI on Wednesday. He think I may have a disc out, which isn’t great, but I’m looking forward to some answer, eliminating the pain, and hopefully correcting my issues. I also got some pain drugs, but not sure I’ll use them or maybe before bed so I can sleep. Went to the gym at 3pm.

Warm-up

  • 5:00 Assault Bike (52 cals)
  • Short step-ups
  • 3 Sets
    • 10/10 Plate Slides (25#)

Conditioning

10 Rounds

  • 1:00 Assault Bike
  • 1:00 Rest

I was using my phone for a timer so it was covering the bike’s monitor, forcing me to go entirely by feel. I did 21-19-17-19-18-19-19-19-20-21 calories.

Strength-ish?

  • 3:00 Banded Bear Hug March (20# MB)
  • 3:00 Rest
  • 3:00 Banded Bear Hug March (20#)

I got 168 and 177 steps. Those might be slightly off because I seemed to lose my spot a few times.

Still far from what I’d call “good,” but I was feeling much looser than early in the day.