Early 6th

Yesterday I had PT in the morning, did a 20 walk in the afternoon for 1.33 miles, and did some of the other PT exercises in the evening. At lunch today I did some all of the banded row, press, wood chop, and butter churner PT exercises. Went to the gym at 3.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • 20 PVC Passes

Conditioning

10 Rounds

  • 12 cal Echo Bike
  • 6 Reverse Lunge DB Thrusters (25#)
  • 4 Box Jumps (30″)
  • 2 MU
  • 1:30 Rest

I got faster on the bike. The weight was light for the lunging thrusters, but I didn’t want to push it since I haven’t been doing anything with weights. I went right from the box and jumped up on the rings each round. My times were 1:25, 1:28, 1:25, 1:21, 1:18, 1:27, 1:23, 1:22, 1:23, and 1:16. Whoops, I went 30 seconds early in the 6th round, which is why the time dropped back down. I felt good though!

Midline

  • 4 Sets
    • 15s Bent knee L-hang (bar)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest
  • 4 Sets
    • 15s Bent knee L-sit (rings)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest

I’m not used to bar time, so hanging that long was killing me. Going to the rings for the Ls helped. Then I jumped up on the bar for the raises.

Tonight I’ll do another round of steamboats and the core stability work below.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Took a couple of days off from these. Time to increase the reps again. After this week I may switch to only doing them three times a week.