Conditioning Cocktail

Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.

Warm-up

  • 5:00 Ski Erg

Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.

Conditioning

20:00 AMRAP

  • 10 Banded PVC lat Pull-downs (2 green bands)
  • 10 Deadlift Step-ups (15# DBs, 24″)
  • 10 Medicine Ball Push-ups
  • 40 Double Unders

Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.

Midline

4 Sets

  • 2:00 Plank
  • 50s Rest

Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.

 

Training Week 1 Begins

Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.

Warm-up

  • Air Squats & Bottom Squat Hold
  • Zombie Kicks & Leg Swings
  • Jumping Jacks
  • Arm Circles

Strength

Back Squats 3×10 @ 65%

  • 10×45#
  • 5×135#
  • 5×205#
  • 10×235#
  • 10×245#
  • 10×260#

65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.

Midline

5 Rounds

  • 1:00 Weighted Plank (25#)

We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.

Conditioning

21-15-9

  • 135# Squat Cleans
  • MB Push-ups

Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.

I have a feeling legs are going to be sore for a couple of days.

In the afternoon I did a quick one in the garage.

5 Rounds NFT

  • 10 GHD Sit-ups (touch floor)
  • 20 Hip Extensions
  • 40 DU

Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.