Had to get outside today with the awesome weather. Did a strongman circuit with Jason and Brandi.
40:00 AMRAP
Lost track of rounds, but guessing it was 8 plus got through half of the Farmer’s Carry.
Feeling beat up today after 3 big strength lifts yesterday. No golf this morning, so I went in at 10am for some low intensity, low impact recovery work.
Rowed a 500m, did 3:00 on the Air Dyne, and did some mobility stuff.
We set up a circuit with 285# on the sled, 180# on the prowler, and an 80# sandbag. For 30 minutes rotated around doing various sled drags (forward, forward low with straps between legs, and backwards with ass low), rope pull the prowler while sitting on the ground and then push the prowler back, and a shoulder carry walk with the sandbag. The sled and prowler were about 50 feet each direction and the weighted walk was about 50m down and back.
2 Rounds of the MB Passes
Feeling better after moving around.
Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.
I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.
Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.
Warmed up with some C&J at 135#.
5:00 EMOM
Rest 3:00
5:00 EMOM
I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.
2 Sets of 5 with 205#
Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.
2 Rounds
We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish
Feeling pretty good after the competition yesterday and have a high from the atmosphere, competing, and the win. Little sunburn on my shoulders, but nothing is really sore. In at 10:30 this morning.
Did some mobility work.
This is where not using wrist wraps really gets me. Wrists felt like they were going to break on the last two sets.
10:00 EMOM: 5 Reps (all strict)
A couple of weeks ago I used a 25# plate for all 10 sets, so 35# was a significant jump. I think the OHS fried my shoulders a bit and maybe feeling a little fatigue from yesterday. I’ll take the results though.
Kevin, Michelle, and I rotated for 3 rounds (everyone used a bit different weights) of:
Took us about 20 minutes to do this and it was all out in the hot sun. Got a nice sweat on.
Nothing too taxing today, but didn’t want to overdo anything after a long day out in the sun yesterday. Competition zaps you more than you realize too.
In at 10:30 this morning.
5-10 minutes of DU work
10:00 EMOM
I used 25-25-25-25-30 for the pull-ups and 30-30-30-35-40 for the dips. Both are big improvements!
Brad setup a strongman circuit that was a lot of fun. It involved:
We did each thing about 25m and then ran a lap around the parking lot. Did the circuit 4 times. What a killer!
In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.
Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.
Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.
Doing sets of 8 got pretty heavy.
5 Rounds
Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.
Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.
Nick Momrik's Fitness Logs 