I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.
10 Kip Swings
E3M – 5 Sets
A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.
The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.
10/10 yard Shuttle Sprint
20/20 yard Shuttle Sprint
30/30 yard Shuttle Sprint
I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?
When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.
Rough night. Couldn’t get comfortable being so tired. In at 10am today and the other guys said the same thing. Good thing today was on the easier side.
5 Sets – Strict “Cindy”
5 Strict Chin-ups
15 Air Squats
I did chins because I could use the extra bicep work.
16:00 EMOM (alt)
12 cal Row
9×24′ Shuttle Run
Supposed to be 20 minutes of row and Assault Bike, but we had to cut short so class could user the rowers and we obviously don’t have a bunch of bikes. Was a nice aerobic piece.
5-10-15-20 Deadlift (225#)
5-10-15-20 Step-down Box Jumps (24”)
Written as 5-10-15-20 for all of the movements, but I’m still building up my handstand push-up endurance so scaled back. Tried some different placement with the plates and AbMat too, going wider and further from the wall. Felt a lot better. I also tried to work on a better kip.
I went 5, 10, 10-5 (or maybe I did all 15?), 12-8 on deadlifts and 3, 4-3, 3-3-3-2, and 5×3 on the HSPU. Probably took too long of rests between handstand push-ups sets. Finished in 10:38.
Rest day tomorrow! Will be nice to be on track with the schedule this week.