Slowly Improving

My back is feeling better and I think it’s because I’ve been learning how to avoid the pain, which in turn lets it heal. Went to open gym at 10.

Conditioning

  • 42-30-18 cal Echo Bike
  • 21-15-9 Knee Raises
  • 42-30-18 Walking Lunges

Was hard to push the pace on the bike after the first round. Knee raises are kind of lame, but I even had to be careful on them to avoid swinging. Finished in 12:17.

Accessory

10:00 EMOM (alt)

  • 30s Ski Erg Triceps (Damper @ 10)
  • 10 Incline Double DB Skull Crushers (25#)

I also put an AbMat under my back for more support. Almost failed skull crushers at the end of the sets.

Midline

6 Rounds

  • 30s/30s Side Planks
  • 20s RKC Plank

Couldn’t squeeze my glutes very hard because it triggered my back pain. Took about 13 minutes. Boring!

Blowing Up Triceps

Feeling pretty good after yesterday, but I’m sure my abs will start getting sore from those 150 sit-ups after zero in a month. My ass isn’t any extra sore from doing more walking lunges. Went in at 1:30.

Warm-up

  • 50 cal Echo Bike
  • PVC Passes
  • Shoulder Stretching

I didn’t realize how tired my shoulders were until I started moving.

Gymnastics

10:00 EMOM

  • 3 MU

If my shoulders weren’t so beat I would have pushed more more reps. I missed the third rep and another attempt in round eight when I was trying to think about delaying my turnover a little bit. Did four reps in the last round to make up for it.

Strength

10:00 EMOM (alt)

  • 2 Parallette HSPU (1 AbMat – 9.25″)
  • 10 HR Push-ups

My shoulders were on the parallettes at the bottom. Really have to concentrate on a deep maximum kip for that much of a deficit.

Accessory

10:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 8-12 Double DB Incline Skull Crushers (25#)

We weren’t sure what to do on the ski erg, so started out slow and controlled in the first round, which didn’t feel like it really did anything. So we sped up the pace after that and oh shit! You blow up after 15-20 seconds. Then the skull crushers were so much harder too. I did 12 reps for two rounds and then eight reps the other three rounds.

Was planning to do some handstand walking practice, but my triceps were so blown up I could barely hold a handstand! Maybe tomorrow.

Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

  • 30 cal Echo Bike
  • PVC Passes
  • HS Hold
  • HS Walking

Gymnastics Strength

5 Rounds

  • 15s Strict HSPU
  • 45s Rest
  • 15s Hand Release Push-ups
  • 45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

  • 12 Banded KBS (35-35-44-44, red)
  • 8/8 Lateral Step-ups (30”)

4 Sets

  • 8 Barbell Curls (70#)
  • 8 DB Skull Crushers (35#)

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds w/ 10 second rests
  • 1:00 Rest
  • 1 x 20 seconds w/ 10 second rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

3 Sets

  • 20s RKC Plank
  • 1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.