My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
10 cal SkiErg
30s Dead Hang
10 DB Push Press (20# DBs)
10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
My body felt a little beat up this morning. Out in the garage at 4pm for “active recovery,” but I’m not sure it ended up being that. 🙂
10:00 Row (2,584m)
5:00 EMOM – 12 Burpees
10:00 BikeErg (5,085m)
5:00 EMOM – 12 Burpees
My average pace was 1:56.2/500m on the rower and 1:58/1,000m on the bike. Burpees felt good and my splits were something like 42-40-40-40-38 seconds the first time and 37-35-34-34-33 the second time. Felt really good about that.
I don’t think the first 12 minutes are accurate here.
I’ve been sleeping past 7am all week. Finally! Out in the garage after 10am.
2:00 Row (520m)
10 Thrusters 45#
16 cal Row
15 Thrusters (45#)
30 Russian Twists (45# plate)
20 alt Strict Hanging Leg Lifts
10 Evil Wheels
I’m easing my way back in to movements that hit the shoulders so I don’t come back too quick on this left one. The row + thruster combo was nasty and even then the push-ups added to it. I’d spend the next 3:30 after those three movements trying to get my heart rate back down. Good sweat session after not working too hard this week in the gym.
Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.
3:00 SkiErg (696m)
10 Air Squats
10 PVC Passes
10 Scap Push-ups
18 Russian KBS (53/35#)
12/8 cal BikeErg (standing)
12/8 cal Row
This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.
20 OH Leg Lifts (25# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (25# DB)
20 Plank Hip Dips
I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.
My legs have been sore and tired. My tailbone is better again today and almost to normal I’d say. Out in the garage around 5pm.
10:00 Row (2,517 and 2,541m)
10:00 BikeErg (5,101 and 5,162m)
I felt good and strong on both machines today. Too bad it was just active recovery or I may have been able to cause some damage in a workout. Damn, just realized I forgot to take my pre-workout nap for the first time this week. Been a busy day!