My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.
- Crossover Symmetry Activation
- 2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hyper (210#)
- 3 Sets
- 10 Rapid Toe Touches
- 20 Hollow Rocks
- 50s Bottom Squat Hold
E2M – 6 Sets
- 10 RDL (185#)
- 8 Weighted GHD Sit-ups (20#)
I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.
- 10:00 AMRAP of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 1 Mile Run
My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.
No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.
My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.
Forced myself to get in Crossover Symmetry Plyo before I left the gym.
Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.
I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.