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.
Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.
4:00 SkiErg (911m)
5/5 Single Arm DB Hang C&J (15#)
5/5 Single Arm DB Hang C&J (30#)
5/5 Single Arm DB Hang C&J (40#)
40 Double Unders
20 Air Squats
5/5 Single Arm DB Hang C&J (50#)
I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.
Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!
I’ve been swamped at work, so yesterday ended up being a full rest day instead of active recovery. Workout at 10am this morning.
3:00 Bottom Squat Hold
5:00 BikeErg (2,523m)
80′ Lateral Monster Walks
80′ Monster Walks
4:00 EMOM – 3 Power Cleans (185-185-195-195)
4:00 EMOM – 2 Power Cleans (205-205-215-215)
4:00 EMOM – 1 Power Clean (225-235-245-255)
All touch-n-go reps. Five pounds more than a few weeks ago. I haven’t picked that up since February of 2018. Felt good today and definitely had more in the tank. I’ll keep slowing working on my leg strong and confidence with the lift. Things are working. Maybe I can get back to my best of 275 or even more.
20 PVC Sit-ups (anchored + AbMat)
30 Russian Twists (35# plate)
These PVC sit-ups are gross. My upper abs were on fire in round 3 and I had to start breaking them up. I did the twists all unbroken though. Finished in 7:11.
10 Burpee Pull-ups
40 Double Unders
10 Double DB Box Step Overs (50/35#, 24/20″)
Did step burpees from the start to help with heart rate. I missed a dub is 3-4 of my rounds I think. Never rested during the step overs. You just have to keep grinding. Finished 7+1.
Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.
Crossover Symmetry Activation
Back & Biceps
10 Seated Cable Rows
10 Overhand Curls
10 Straight Arm Lat Pulldowns
10 Incline Curls
10 Face Pulls
10 Hammer Curls
10 Lat Pulldowns
10 Seated Bent Over DB Back Flies
120′ Sandbag Carry (100#)
15 OH Plate Crunches (55#)
20 Russian Twists (55#)
Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.
Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.