I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.
We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!
EZ Bar 21s (56#)
12 Tricep Pulldowns (rope, 65#)
10/10 Single Arm Bench Supported Curl (25#)
10 EZ Bar Skull Crushers (66-71-76#)
8/8 Static DB Hammer Curl (30#)
10/10 Tricep Kickbacks (25#)
5 Wrist Curl (12#)
5 Reverse Wrist Curl (12#)
10 Plate Hammer Curl (10#)
5 Strict C2B Chin-ups
15 Ball Slams (20# MB)
10 DB Push Jerks (40# DBs)
15 Seated Tucks
More arms on arm day? Yep!! This went well and I got through 6+30.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.
30s Bottom Squat Hold
20 Mountain Climbers
20 Jumping Jacks
20 Pass Thrus
Strength – Shoulder Press
In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.
10 Deadlifts (185#)
10 Ball Slams (25#)
Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.
8 Barbell Curls
8 Wrist Curls
Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.
Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.
Went to the gym right after for the 5:30 class.
10 Wrist Curls (45#)
10 Bicep Curls (45#)
10 Shoulder Press (45#)
10 Front Squats (45#)
10 Thrusters (45#)
Strength – Deficit Deadlifts (4″)
Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.
Much different stimulus and have to pay more attention to positioning going so deep down.
5 Thrusters (95#)
5 Toes to Bars
Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.
8 Rounds (Tabata)
Was still out of breath so stuck to 6 every round.
Skill – Double Unders
Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.
Finished up with Crossover Symmetry Plyo to try and help the shoulder.
Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.
We did a bunch of shoulder stretching stuff with a PVC pipe.
3 Rounds NFT
20 Band Pulls (Yellow CS)
8 Scap Push-ups
10 Front Rack Lunges (95#)
10 Push Press (95#)
Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.