Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.
This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.
I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.
I have a pretty good history with Twitter book contests! 😉
Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.
Warm-up – 3 Sets
- 15 Reverse Hyper (140#)
- 100′ Single-arm Front Rack KB Carry – Right (50#)
- 10 Single-arm Front Squats – Right (50#)
- 100′ Single-arm Front Rack KB Carry – Left (50#)
- 10 Single-arm Front Squats – Left (50#)
- 10/10 Single-arm Single-leg RDL (50#)
Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.
Strength
Deficit Deadlifts – on 55# Competition Plate
- 10×45#
- 5×155
- 5×205
- 5×255
- 5x5x285
Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.
Conditioning
21-15-9
- Thruster (95#)
- H2H KBS (53#)
- GHD Sit-up
I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.
Skill
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest
I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. 
Managed 231 reps and had too many misses to set a PR anyway.
