Tag: Steamboat

Cautiously Adding

After I add each movement back in I’ve been a little worried how I’ll feel the next day. My body feels good after the muscle-ups yesterday. Shoulders seem like they may get sore later.

I did not have any motivation today. Finally got my ass out to the garage at 1pm.

10 Rounds

  • 1:00 Airdyne (fast)
  • 1:00 Airdyne (slow)

That sucked! 603 calories and 11.77 km.

Before the Duke North Carolina game I did my PT exercises. At halftime I’ll do another round of steamboats and the McGill Big 3.

McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Plank
  • 7-5-3 Bird Dog

Back on the Rings

On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.

All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.

Warm-up

  • Monster Walks (red)
  • Steamboats
  • 7-5-3 Curl-up
  • 7-5-3 Bird Dog
  • 30 cal Echo Bike
  • 3 Rounds
    • 10 DB Shoulder Press (10#)
    • 10 DB Lateral Raises (10#)
    • 30 Mountain Climbers

That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.

Strength

5 Sets

  • 6 Seated DB Shoulder Press (50#)
  • 10 DB Front Raises (10#)

I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.

Conditioning

15:00 AMRAP

  • 6 DB Bench Press (60#)
  • 3 Muscle-ups
  • 10 Reverse Lunge Wall Balls (20#, 10′)

I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.

Midline

McGill Big 3

  • 7-5-3 Side Plank

Since I did the curl-ups and bird dogs before class all I had left was the side planks.

Jing-a-ling

I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.

Warm-up

  • 400/400′ Side Shuffle Walk
  • Steamboats
  • Backwards Walk
  • 30 cal Echo Bike
  • 2 Rounds
    • 10 Single Leg RDL (no weight)
    • 10 Kip Swings
    • 10 Air Squats
    • 10 PVC Passes

Strength

5 Sets

  • 3x10s RKC Plank w/ 5s rest
  • 10/10 Single Leg Half Squats (12”)

Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.

Conditioning

18:00 AMRAP

  • 6-8-10… Jingle Jangles (30’)
  • 20-30-40… Double Unders
  • 6-8-10… Air Squats (sit to MB on plate set at parallel)

I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!

Midline

McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Plank
  • 7-5-3 Bird Dog