5s PRO, 5x5 FSL - c13w3d1
Sunday - 05 June 2022
Workout: Calves & daily work + extra conditioning, 1245-1330 + 1550-1630 (45 + 40 minutes)
Jump rope tabata - 4x40/10
3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Kroc rows - L/R - 65 lbs - 10, 10, 21
d) Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 20 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 alternating DB snatches - L/R - 40 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 KB swings - 28 kg
Rounds: 8; Time: 21:31
Man, I am just exhausted today. Maybe yesterday’s deadlift WMs took more out of me than I realized. I did eat like a horse… Imagine that, haha!
Re-discovered a pair of old, crappy plate-loaded DB handles in my locker today. They’re terribly awkward for most of the DB moves I use, but I decided to try one out so I could bump up the weight on the Kroc rows to 65 lbs. That was also a little awkward, but overall, it worked well enough. And let me tell you, it was only a 5-lbs bump, but—holy crap! I was huffing and puffing on the third set, and my HR hit 174 by rep 14 or so on the second hand. I know the weight itself isn’t all that impressive, but those… THOSE were Kroc rows.
Also wanted to note that since I read the 10k Swing Challenge article yesterday, I’ve been doing my swings “Dan John style.” Previously, I was coming up relatively high and my arms were getting loose, then throwing back too far and losing some tension in my hamstrings. His swings seemed much tighter in the article’s video, so I’ve been trying to focus on my technique a bit more through the last three bouts with the kettlebell. They definitely feel different, and I think I’m now closer to his style than before. Planning to keep that up for awhile to see how things go.
The Last Castle and cutting the grass—yes, again, because it’s SO much better to do it twice a week at 45-60 minutes than once a week at 120-150 minutes!—are on the docket for today, but first: it’s time to eat.
Edit: Cut the grass after lunch to let the food settle, then went pretty much straight into this. I decided to record it today, not that you can see much because I can’t really get a good camera angle:
Nor is there much to see, anyway—I just march back and forth, throwing some weight around at the top and bottom of the driveway. (The full 21-minute workout is there, but not even I’m going to watch the whole thing!) Finished 7 full rounds in 18:45, was between hands on the DB snatches in 8th round when the timer expired, and finished that up in another 1:31. Not a bad day, all things considered.