Warm-up
After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.
Strength / Accessory
- 3×15 Strict Pull-ups (blue band)
- 3×10 Rack Chins (feet on bench in L position)
- 3×10 Wide grip pull-ups (blue band)
- 3×20 DB Curl (8#)
- 2×20 Shoulder IYTs (Crossover Symmetry – purple)
Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.
Conditioning
12:00 AMRAP
- 10 HR Push-ups
- 10 Air Squats
- 20 Box Step-ups (18”)
Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.
Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.
