My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.
- Crossover Symmetry Activation
- 3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row
I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.
Strength & Gymnastics
E2M – 5 Sets
- 9 RDL (165#)
- 30s HS Hold
Did a little extra credit by adding the handstand holds.
- 8 Ring Rows (feet elevated)
Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.
- 200m Run
- 15 American Kettlebell Swings (53#)
- 10 Ring Dips
I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.
Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.
In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.
I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.