Dead Legs

In for open gym at noon. Forgot about my shoulder rehab work.

Warm-up

  • Bottom Squat Hold
  • 100 Jump Rope
  • 5 C&J (45#)
  • 5 C&J (75#)

Conditioning

  • EMOM – 5 C&J (75/55#)
  • 200 Air Squats

Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.

Accessory

4 Sets

  • 10 Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Single Arm Push Press (50#)
  • 10 Curl-ups (3s pause)

Just a grind! Took about 20 minutes to work through.

Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.

Back From the Lake

Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.

Active Life – Shoulder Flexion 10

3 Sets

  • 10 Hollow Body Shoulder Flexion (8# DBs)

Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.

Conditioning

  • 5 Rounds
    • 400m Ski Erg
    • 12 KB Snatch (53#)
  • 5 Rounds
    • 400m Ski Erg
    • 20 Sit-ups

Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂

I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.

Every Third Step

I’m beat up from the kayaking yesterday! Went for a run after sleeping in. Did the same route as a couple of days ago and was almost two and a half minutes faster. 2.36 miles in 23:45.

Today I concentrated on my breathing, which is something I’ve been trying to change for a few years. Back in high school cross country, out coach taught us to breathe in every two steps and then breathe out on the next two. Is been doing it that way ever since. Well, that’s not really good advice, but I’m having a hard time changing to three steps at a time. When I can get it right, I feel much better on my runs.

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

  • 10 Yoga Push-ups
  • 8 Wall Walks (2s pause)

Smoked!

Warm-up

  • 200m Run
  • 2 Rounds
    • 50′ Lateral Shuffle
    • 50′ Karaoke
    • 50′ High Knees
    • 50′ Zombie Kicks
    • 50′ Power Skips
    • 50′ Butt Kicks

Conditioning

“Holbrook-ish” – 10 Rounds (each for time)

  • 5 Thrusters (115#)
  • 10 Rope Pull-ups (jumping)
  • 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

  • 1:04
  • 1:11
  • 1:10
  • 1:09
  • 1:13
  • 1:16
  • 1:18
  • 1:16
  • 1:09
  • 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.