Went to the 9am class.
- 15 Reverse Hypers (50#)
- 5 Scap Pull-ups
- 10 Jumping Jacks
- World’s Greatest stretch
- 6 Lunges
- 6 Air Squats
- 10 PVC Passes
- 10 PVC Good Mornings
- 8/8 Back Rack Reverse Lunge
- 8/8 Single Leg KB RDL
- 2:00 Rest
I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.
- 10 Front Squats (75#)
- 8 T2B
I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!
Stayed after class for this little gem.
45:00 EMOM (alt)
- 40s cal Echo Bike
- 40s Cal Row
- 30s Target Burpees
That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.
When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.
My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.
Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.
Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.
- 3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
- 20 Reverse Lunges (50# DBs)
- 2:00 Rest
Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.
- 20 Hollow Rocks
- 20 Side Plank Jumps (alt)
- 50 Hollow Flutter Kicks
- 10/10 Wood Choppers (30#)
I like these plank jumps to the side a lot better. Finished in 9:01.
Dumbbell Curls – 21s
The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.
Several hours later I went out to the garage…
Engine Builder – Speed
- 5:00 Airdyne (AD2)
- 2:00 Rest
Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!
I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.
My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.
Active Life – Single Leg Bias
- 1:00/1:00 Sciatic Nerve Flossing
- 1:00 Cat Camel
- 20 Box Hamstring Curls
- 20 Alternating Reverse Lunges (15# DBs)
- 10 Alternating Kossacks
I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.
I saw this one from Miranda and saved it to my list as on option for the holidays.
- Buy-in: 30 Hop Overs
- AMRAP Devil Press (15# DBs)
- 1:00 Rest
Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.
Active Life – Back Max
Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.