Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

  • 5 Yoga Push-ups
  • 10 Cuban Presses (PVC)

3 Sets (each arm)

  • 75m Single Arm OH Carry (53# KB)
  • 1:00 Rest

Conditioning

2 Rounds

  • 25 MB Cleans (20#)
  • 15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball.¬†Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

  • 5 Pendlay Rows (135#)
  • 6/6 Single Leg Deadlifts (135#)
  • 7 Evil Wheels
  • 8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.

Thought I Was Faster

Out in the garage around 12:30.

Active Life – Bulletproof Shoulders 5

  • 2 Rounds
    • 5 Yoga Push-up
    • 10 Cuban Press with PVC
  • 1:00 Barbell Overhead Hold (95#)

Those Cuban presses really get the shoulder into a bunch of different positions.

6 Rounds

  • 20s Overhead Hold (155#)
  • 35s Rest

**In less than 5 minutes accumulate 2 minutes overhead with 100% of your 1 rep max strict press.

Going with 155# was plenty and I have no idea where my shoulder press is at this point anyway.

Conditioning

  • 3.6 Mile Run

I really thought I was running faster, so was disappointed when I pulled out my phone to stop RunKeeper and saw the average pace. Took me 37:32 for the run. Looking at the splits, my first mile was ok or up until about 0.65 miles when my current pace (not average) starting getting over a 10:00/mile. I need to fix my Garmin watch so I can watch my pace better and maybe set some alerts to keep me going. My breathing felt good on this run and I was able to get the 3-step thing going the entire time.

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