Good Day for a Ski…Erg

On Friday my forearms were sore from all of the swings. I really needed the rest day yesterday after doing some kind of workout 12 days straight. Last night I drove home late from up north because of storms rolling in overnight. No heading to the gym today due to the ice storm and then snow on top of it. Went out to the garage around 11am.

Conditioning

15 Rounds

  • 30s Ski Erg
  • 1:00 Rest

It was snowing, so I might as well ski, right? I didn’t bother to heat up the garage, so wore a hat, gloves, and bundled up. Was stripping things off by the end though. You can really see the effect of no warm-up, where I thought I wouldn’t be able to hold the pace I went at for the first interval. I’m also not used to the ski erg, which I haven’t used in months and it’s easy to forget how much tougher it is to get up to speed compared to the rower. Settled in on a pretty solid pace.

Accessory

5 Rounds

  • 25 Band Pull Aparts (red)
  • 20 Diamond Push-ups
  • 2:00 Rest

Was controlled on the pull aparts and kept tension on the band. Did 2×10 push-ups every round, though the second ten got tough in round 3. Finished in 13:15.

Midline

Might as well start on some of the back isolation/stability stuff.

3 Sets

  • 10 Curl-ups w/ 2s hold

3 Sets, 2 Sets, 1 Set

  • 20s Side Plank
  • 10s Rest

Do three sets on one side and then three on the other side, rest 1:00, then do two sets per side, rest 1:00, and finally one set per side.

5 Sets

  • 20s RKC Plank
  • 1:00 Rest

During an RKC plank you are trying to create as much tension through the midline and posterior chain as you can be contracting all of those muscles. These get really hard.