Hey guys, I didn't want to do this cos' of the strained back, went on a killer ass kicking mountain bike ride last night, climbed 1,530 feet and rode a total of 7.2 miles of single track. TT 105 minutes. Today I did this to test the back:
8 rounds of
5 ring dips
10 pullups
15 honest pushups (have to write that and think that after watching my lame burpees)
20 Abmat situps w/feet anchored
TT = 21:30. Combining ring dips with pushups isn't very kind.
Back feels OK, but barbell lifting puts a whole new kind of strain on ya. I have to fly to Belgium Tuesday so I am being careful. Don't want to sit on a plane all day with a jacked back.
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WODoers: Was camping at 8100'. Added the 20# vest and did the 400m lunge walk over rough terrain for time. This was not fun. 20:58. Still waiting for my ass muscles to spasm and cramp up 9 hours later.
ReplyDeleteLooked at today's WOD and just wasn't feeling it, so I went a different route today.
ReplyDeleteCFWU x 3
Bench Press 185x10,205x8,255x3,255x3,275x1,275x1,225x8
Incline Bench Press
135x10,155x8,175x6,185x4
Deadlift
205x10,225x5,225x5,255x5,275x5
Peace out fellas.
Took a second rest day with my neck and all, but I feel much better today. Got to love the rest day WOD's.
ReplyDeletePower Clean 5-4-3-2-1
Jacob 135-155-185-205-225(PR)
Nate 95-115-125-135-145(PR)
Front Squat 5-4-3-2-1
Jacob 155-185-205-215-225
Nate 145-155-165-175-185
Push Jerk 5-4-3-2-1
Jacob 155-185-205-225-235(PR)
Nate 105-115-125-135-140
Squat Clean and Jerk 1-1-1-1-1
Jacob 155-185-205-215(PR)-225(Failed X2)
Couldn't get out of the squat on 225, next time gonna go for 220.
Cool Down:
5 Rounds For Time:
500m Row
25 GHSU
25 GHBE
Jacob 10:58 Rx'd
Rowing Interval Times 1:35, 1:38 and 1:45
70-75-80-85-95-105-105 (questionable on the last one)
ReplyDeleteDid this on the assigned day. Ran a 5k today outside @ 05:00. This was the first time I had run outside here yet. There were about 50-60 other runners there. Did not place in the top 3 in my age group (30-39 yrs) and I am in the upper age bracket there. There were some dudes that smoked this thing this AM, like 17 - 18 minutes. Me??
23:05 Still pretty happy with that since I hadn't run outside until this AM. Another 5k next Monday, I guess its like Labor Day or something. Everyday here is the same, it is Ground Hogs Day here, because you work every day irregardless. It'ss GRRREAT!!!