Mostly Modifications

Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 1:00 Rest

My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.

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Went to the 4:00 class.

Warm-up

Got there early to do some posterior chain shit.

2 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Single Leg Lateral Step-ups (30″)

3 Rounds

  • 200m Run
  • 5 Air Squats
  • 5 PVC Passes
  • 5 Wall Balls (20#, 10′)

Conditioning

3 Rounds

  • 3:00 AMRAP
    • 200m Run
    • Max Push Jerks (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Power Cleans (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Russian KB Swings (70#)
  • 1:00 Rest

It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.

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