Walked 18 holes yesterday and did a long ROMWOD. I think I was feeling those Bulgarian Split Squats in my legs and hips.
Out in the garage today before lunch to get in some work I missed yesterday at the gym.
Warm-up
- Crossover Symmetry Activation
- 3 Sets
- 1:00 Air Dyne
- 10 OHS (45#, close grip)
Amazing how much easier those close grip overhead squats get after the initial set. My shoulders really open up.
Conditioning
6 Cycles
- 3:00 AMRAP – “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 1:30 Rest
Each cycle starts fresh with the pull-ups.
Still no butterfly pull-ups for me so all regular kips. All go in the first 3 minutes with quick squat cycling. Squats slowed a bit in cycle 2, and then push-ups also started to slow mid 3rd cycle. Scores were 4+5, 4+1, 3+26, 3+17, 3+15, and 3+15. Comes to a total of 126 pull-ups, 240 push-ups, and 313 squats. #volume
I got a little blood blister on my left hand near the crease of the pinky and it popped. Didn’t even noticed until a rest period when I felt blood dripping down my fingers. Was no issue continuing since it wasn’t a rip and wasn’t going to get any worse; just meant I kept leaving blood on the bar. Whoops!
Strength
E2M – 6 Sets
- 11 RDL (185#, standing on 55# competition plates)
My back was feeling pretty tight after these so decided to skip the GHD work I had planned. I’ll get in some midline tomorrow. That was enough reps for one day anyway!
ROMWOD tonight.
