Last night I went for a 3.65 mile brisk walk to break in the Nike Free shoes and just relax. This morning I had the first round of the Saginaw District Golf Association Invitational Tournament, so walked 18 holes on the course. I shot terrible!
- 10 PVC Shoulder Pass-thrus
- 40 Lateral Hops (20 each leg)
- 30s Plank
I have no idea how many rounds I did. Didn’t count since it was the warm-up and the pass-thrus are not something to rush through.
- 20 Pull-ups
- 30 KBS (53#)
- 40 Box Jumps (24″)
I finished in 21:50. I’ve really been struggling with my pull-ups lately, but they came back around today. I concentrated on really snapping my hips and pushing away from the bar at the top, which I’ve been forgetting to do. For the box jumps I rebounded off the floor on well over half of the reps.
Death by Burpees
I finished off the round of 12 with over 30 seconds left in that minute and then Cari turned off the clock for the end of class. Not exactly sure why since it was open gym right after. Would have been nice to see how far I could get, but I guess I won’t complain about doing less burpees since I did 115 of them yesterday and that’s another 78 today.
First thing on my agenda was to set a deadlift PR. I did the following:
- 10x 135#
- 5x 225#
- 5x 265#
- 3x 305#
- 1x 335# (matching PR)
- 1x 355# (new PR)
- FAIL at 365#
- 1x 365# (new PR)
BAM! That’s more that twice my body weight and a 30# PR. Hell yeah!
After that I worked on snatches for a while, doing some small sets with 85#, some small sets with 105#, and a few singles at 125#. Then I moved back down to 85# and worked on the squat snatch for a while. I have no idea how many sets or reps I did of any of this. I was more concerned with working on some technique.
I was going to start some work on butterfly pull-ups, but my hands were already pretty sore from the 80 pull-ups and deadlifting. With the 2nd round of the tournament tomorrow, I need to be able to swing a golf club. So I got out the prowler instead. Loaded it up with four 45# plates and did a 30 yard (?) high push followed by a low push back. Did that 5 times, with plenty of rest in between each down and back, before my legs just couldn’t do the low push anymore.
I was ready to head home, but Casey was doing some strict shoulder presses, so I jumped in with him.
- 3x 85#
- 3x 105#
- 3x 105#
- 3x 125#
- 3x 125#
- 1x 135#
I didn’t realize it at the time, but this was a 10# PR! Looking back at my posts, I had done 125# for 5 reps, but never more than that. I mistakenly thought I had done 145#, but it was the push press. (I had to update this section of the post 4 times because I kept getting the weights wrong)
I’m spent! I got to the box just after 4 for the 4:15 class and left open gym just before 7pm. Three hours of solid work. Tomorrow is going to be a rest day for sure.