Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.
Year of the Engine – Endurance
Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.
Went to the 4pm class.
- 10 Reverse Hypers (140#)
I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.
- 6 PVC Passes
- 9 Air Squats
- 4 cal Assault Bike
Strength & Conditioning
28:00 EMOM (alt)
- 5 Bench Press
- 12 T2B
- 15 cal Assault Bike
The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.
20s Work : 10s Rest (Tabata) until finished
- 200 DB Russian Twist (45# plate)
It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.