My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.
- 10 Lateral Raises (5#)
- 10 Front Raises (5#)
- 10 Bent Over Lateral Raises (5#)
- 10 Jumping Jacks
- 10 Air Squats
- Worlds greatest stretch
- Front rack stretch
- 5 Ring Rows
I also did 10×45# front squats.
- 10 Front Squats (95#)
- 10 Hip Thrusts (50#, 4 @ 60#)
- 2:00 Rest
These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.
- 5 Squat Cleans (95#)
- 10 Pull-ups
- 20 Double Unders
All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.
My back has held up well this week and I’ve been to 4 classes.
Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.
- 3:00 Echo Bike (30 cals)
- 2 Sets10/10 Leg Swings
- 8 Pendlay Rows (45#)
- 10 Bent Over Rear Lateral Raises (5# DBs)
- 8 Pendlay Rows (75#)
- 10 Bent Over Rear Lateral Raises (15# DBs)
- 10 Cossack Squats
- 8 Pendlay Rows (95#)
- 12 Bent Over Rear Lateral Raises (20# DBs)
- 10 Goblet Cossack Squats (44#)
Those cossack squats are nasty.
- 30s/30s Side Planks
- 30 Plank Jumps
- 6 Evil Wheels
Finished in 8:10.
400m Walking Lunge
Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!
Year of the Engine – Endurance
I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.
Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.