EMOM, 15 minutes
Hang power clean - 95 lbs - 5
Towel hop - remaining time
3 rounds of:
a) Hanging knee raise - 10
b) Alternating plank shoulder top - 30
c) Russian twist - 18
d) Seated calf raise - 170 lbs - 10
Fasted.
That EMOM was touger than it looks—but it doesn’t help that I lost count and kept telling myself I was on the last round when I wasn’t even close.
Also, still trying to find my morning mojo: Kids had two days of school last week, then a snow day yesterday and a two-hour delay this morning, so the schedule’s still been weird even though we’re well into the New Year.
Oh, and I’m still prioritizing sleep, too, but I’ll settle into something reasonable eventually.
Tried going conservative again, and I hit everything right except the overhead press: Even the first set was rough, and I outright failed the 7th rep on the last set. I’m sad to say I’ll need to scale that back next time.
As it happens, heavy overhead pressing isn’t a feature in Morgan’s “strength + hypertrophy” programming we’re on now, so I’ve already toyed with the idea of introducing some kind of 5/3/1 press work on Saturdays. I need to give her setup a fair shake, first, so I won’t be tweaking things anytime soon…
Definitely feeling my legs, but last night I used the massage gun Santa brought me for Christmas, and the feeling today is different: More uniformly “tired” or just “beat-up” than tight and sore and all the other bad things I typically associate with DOMS—I’m glad I have that gun now!
Daily work to follow after… Well, after work! (Haha.)
3 rounds of:
a) Push-up - 10
b) Pull-up (strict, various grips) - 5
c) Plate ground-to-overhead - 45 lbs - 15
Assault bike - 50 calories
Came in under 2:00 per round of push-ups, etc., and I finished that bike in less than 4:30—it’s awesome what a difference doing something daily really makes!
EMOM, 15 minutes
Press - 75 lbs - 5
Towel hop - remaining time
3 rounds of:
a) Alternating bicycle crunch - 20
b) Tuck-up - 15
c) Plank - 1 minute
d) Seated calf raise - 170 lbs - 10
Fasted.
Took the press reps from the rack. Next time, maybe I’ll start each round from the floor for added challenge—not that it’s necessary: My yoke was burning nicely by round 9 or 10.
3 rounds of:
a) Push-up - 10
b) Pull-up (strict, various grips) - 5
c) Plate ground-to-overhead - 45 lbs - 15
Assault bike - 50 calories
Really starting to feel yesterday’s work: Not soreness, really, just full-body fatigue—definitely moving slowly, that second ride felt like it took forever!
Sunday - 12 January 2024 Workout: Conditioning, 1045-1120 (35 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
Daily work later. Today will be a refeed at dinner—either chili and cornbread or breakfast for dinner with a muffin—and I’ll probably add a third shake moving forward: I didn’t mean to go from 0-60 so fast, it’s just the way the week played out, so I need to be smarter about things.
Haha that’s brilliant I love it, now you’ve done it, I feel like I ought to step up to the plate (pun intended), I’ll have to sub the assault bike for the rower, assuming you just throw that in at the end, not every round?
Still hate front squats, even at those paltry weights. Original plan was to work up to 175 lbs for the work sets, but I got through the first 10 and realized that wasn’t happening.
Happy with the RDLs, though. And the rest of it, too, I guess. Lots of room to move faster, but I’m still building work capacity—slowly, steadily, consistently.
