30 close grip pull ups; 60 diamond push ups; 90 squats.
Sand bag work out.
90 minutes of tennis.
6K barefoot run.
Zip. Nada. Just trying to stay awake long enough to pick up my wife, have dinner and hibernate for about 15 hours to get back to day schedule.
Nothing today, but yesterday did my first ever "muscle up" on the rings at crossfit. So stoked!!!!
I went for a 45 minute walk while I was dialed into a conference call. After work I did a 45 minute light jog.
Last night I did 8 30 second row sprints (average distance 120m. Damn feet kept falling out of the straps) and then some basic weights and grok squats. I need to adjust my rowing sprints. I forgot that you need a few seconds to actually get up to sprinting speed on an erg. Oops. :)
Pull ups, curls, rows, preacher curls, Bent over row, pull over.
40 minutes of slow jogging.
2 x 3 mile, race pace walks AND
Upper body workout which included:
CHEST: 20 Pushups
BACK: 1 arm dumbell row x 20
SHOULDERS: Military press x 20
BICEPS: Curls x 20
REPEAT SET 2 TIMES.
And finished off the workout with :30 minutes of core strengthening exercises on the yoga ball and floor (planks, walk out planks etc.
And here's my EXCITING NEWS! For the very first time in 5 YEARS, I JUMPED up from a squatting position, over a plank and onto the other side. This is groundbreaking for me as I have a severely herniated disc that has just started to heal since going primal. And I believe it's finally healing because I have reduced inflammation of the body through restricting wheat, oils, genetically modified foods and sugar.
4 sets of incline press
2 sets of flat bench
about an hour of walking
I'm a bit of a gym rat, I lift 5 days a week-- but I keep my workouts to about 20-25 minutes and focus on compound lifts (squats, deadlifts, presses).