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Had a few days off, schedule gets outta whack sometimes.
30 Double Unders Warm Up (I only got like 10 consecutive but I am getting better, people still laughed at me but whatever)
50 Squats
20 Hand Release Push Ups
50 Squats
20 Standing Barbell Shoulder Press (95#)
50 Squats
20 Pull-Ups
50 Squats
20 Wall Balls (20#)
50 Squats
20 Burpees
12:28
Swim squad training today 2500m over the hour in the pool
Main set was two times through the following intervals -2x100m the 2x200m then 4x50m
Pulled up sore with sciatica again after Tuesday's workout, looks like more time in the pool comming up... Bugger
Just finished SimpleFit Level 7, Day 3:
For time
40 pull ups
80 push ups
80 squats
I did it in 4 minutes, 18 seconds. I had to repeat this level this week as my previous L7D3, I did in 5 minute and 10 seconds. You have to get under 5 minutes to move up to the next level. I crushed my previous time today, so on to Level 8!
Later, I'll be lifting:
1x5, then 2x3:
Bench press - 175 lbs., then 190 lbs.
Squat - 155 lbs., then 170 lbs.
3x5:
Bent-over row - 185 lbs.
8 miles in the park. Ran about 1.5 miles. 3 hill sprints. Walked
the rest.
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Walked the dog 2 miles
Two mile treadmill run - 13:48
Not today, but just got back last night from a 65 mile backpack in the Jefferson wilderness in Oregon. Oh my lord what a workout.
Today is normally a 1 to 2 hr surf ski paddle, but with the back as crooked as a dogs hind leg it was all about opening the facet joints and getting fluid to the disc's so this mornings work consisted of
10 mins of Steve Cotters joint mobility drills (circle work)
10 minutes of 10 second pull ups ( one pull up every 10 seconds repeat for 10 mins, so 60 pull ups completed)
5 mins upside down on the inversion table
5 mins of Hindu pushups back to downward dog on the 10 second interval as above (30 completed)
5 mins of hanging bent leg raise's on the 10 second intervals ( 30 completed) 1/2 done by bringing knees to the sides
5 mins of inversion table
6 mins of planks alternating every min between front and sides ( sides I could hold for 45 sec so had 15 sec rest before starting fronts again)
6 mins of wall chair and squats facing the wall alternating each min between the static wall chair hold and the squats
3 mins of rows on the gym rings
5 mins of inversion table to open the disc's
*Finished with a 20 min soak in the spa digging fingers into very tight and sore trigger points around the hips and priorformas*
Back felt good after that work out, woke up pretty sore so was good to get the blood flowing, have a myafascal and maybe dry needling massage this afternoon to help with pulled calf muscle (3 weeks ago) and the sciatica.
20 minutes of jump rope intervals
5x3 front squats @77lb
8 minutes AMRAP:
12 KB deadlifts, 53lb KB
6 KB presses right arm, 20lb KB (way too light, but the 35lb was just barely too heavy for that many reps)
6 KB presses left arm, 20lb KB
I got in 5 rounds + 5 deadlifts.
200 singles warm up
21-18-15-12-9
Deadlift
Hang clean
Front squat
Push jerk
21:03