Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

  • 6:00 BikeErg (2,784m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks

Arms

3 Sets

  • 12 Zottman Curls (25# DBs)

3 Sets

  • 12 Barbell Curls (65#)

3 Sets

  • 12 Incline Hammer Curls (30# DBs)

3 Sets

  • 12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

  • 12 Tricep Push Downs (rope, 50#)

3 Sets

  • 12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

  • 10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

  • 200m Run
  • 12 Push-up + knee tuck
  • 12 Seated Leg Tucks
  • 12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

Greek Fest Recovery

20130616-123932.jpgHad a bunch of people over last night and went to Greek Fest down the street from my house. Good times, but tired this morning even though I slept in. Went at 11am to get my sweat on.

Warm-up

Tabata of choice. I picked DU to work on them for next weekend.

WOD

  • 50 Front Squats (95#)
  • 50 Sit-ups
  • 50 Thrusters (95#)
  • 50 HR Push-ups
  • 50 Upright Rows (95#)
  • 50 50m Runs

All about pacing in this one. Finished in 32:28 with runs taking about 12 minutes, which isn’t surprising since it was about a mile and a half.

Extra Credit

If we finished early we could work on anything we wanted. So I did 2 sets of 5 wall walks and then some double unders.

Around 7pm I went out to the Soap Box Derby in Buena Vista to run some hill sprints. Jogged a lap around and up the track to warm-up and then did the side hill 10 times up and walked down each time.

20130616-202206.jpg

A Pressing Rest Day

Still pretty sore in my lower body from Sunday and Monday. Upper abs are sore from the 210 sit-ups yesterday. Went out and walked 18 holes of golf this morning. As planned, no going in to Survival Fitness today for a WOD. I had to get in the strength work though, especially since my upper body is feeling fine.

Shoulder Press

At SF they called for a 5×5. I did the following in my garage, with about 2-3 minutes of rest between sets.

  • 10 @ 45#
  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#
  • 3 @ 135#
  • 4 @ 135#

I was very disappointed with what was supposed to be my last set, by only getting 3 reps at 135 pounds. So I took a breather and came back to do 4 quick reps.

Upright Row

The accessory work usually calls for Kroc rows, but I don’t have anything heavy enough for low reps. I could try to balance the bar in one hand and do them, but that doesn’t sound like fun. So I decided to do upright rows.

  • 10 @ 45#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105#
  • 2 @ 115#

Going in, I had no idea what I was capable of. The two reps at 115# were fucking ugly, but now I have something to go off of for next time.

Back to Survival Fitness tomorrow.