Recovery such a major factor in tempo runs. Also duration. 10x150 in 20" with 40" recovery would be a very tough workout - while 10x150 in 24 with 3’ recovery would be relatively easy - would have time for a smoke break in between runs!
- Aerdyne warmup
- Safety bar squats 3x65-115-165-185-215-235-255-265-285-315-335
335x5-315x5 -265x5- 215x5
All quick and powerful.
Today more travel to crazy business and personal locales.
- 3x500m rows at 1:40 with 50 seconds rest.
- 30x1+1 DB snatch to 100#
- Biceps and triceps
- 20 flights walking stairs to my condo to cool down
The DB snatches were 30 sets of 1 Rep on each arm starting at 40 and going up to 100# DBs
More travel yesterday - did 30 minutes of kayaking out on Chesapeake Bay.
Took off Sat-Mon
Wedding - so plenty of dancing
Tuesday 9/19
- Airdyne warmup
- Snatch 15 warmup reps up to 135 then 15x140 with a Rep every 45s
- Cleans 10 warmup reps up to 205 then 15x210 with a Rep every 45s
- Prowler pushes - 25 yards x 155-200-225-240-255-225 the surface at my gym is high friction so that weight is tough to move.
My body continues to feel not great in spite of plenty of rest days and lower volume. I have to think the added work load and travel is the main culprit - but who knows. What I’m sure of is my shoulder is not great - my wrists are sore - my left hip is a little off and my lower back is tight - and my lat attachments are such that I can hardly even hang from a bar.
You’re starting to sound like me. Tight QL, psoas, IT band, hip flexor (upper quad origin point), adduction…all on the left side.
I’m in the waiting room for my second MRI right now. This time they’re doing an arthrogram and injecting dye into the hip. I f-ing hate injections.
Daily hanging made a huge difference for me with chronic discomfort. Low back, shoulders, forearms, hips, all feel better. I couldn’t recommend it more, honestly.
Yeah - sucks. And doesn’t make any sense because I’ve been taking it pretty easy…
Hanging from your hands? Let your shoulders fully open up, or keep scapula retracted?
Yes from hands, pronated and supinated. Totally relaxed, maybe some twisting and single arm hanging as well
And it didn’t make your shoulders hurt to do? My left shoulder is definitely partially separated.
I had my left rotator cuff and labrum repaired. Was very uncomfortable for a while.
Did you ever have any elbow pain? I’ve had really bad elbow tendinitis in the past, tried hanging from the bar the other day for a couple of minutes and my elbow flared up like none other the next day.
Is it pain by the ulnar nerve/inside of elbow? For me, I have dealt with that from overworking forearm flexion without a balance of extension, and the hanging increased that due to extra grip work. Doing the hanging thumbless and nowhere near grip failure seemed to sort it out.
Yeah it’s just textbook golfers elbow. I’ve done a ton of grip work and such, and it was caused by doing pull ups too much too often. It really only bothers me when I do pull ups too much now and when I forget how to squat and use my arms to pull down the bar
Wednesday:
Crossfit workout
A - complex
- DB strict press 4x8 at 70# right and 50# left
- Barbell curl - 4x8 at 95#
- Hang from bar 30s x4
Metcon - 15m AMRAP
- 5x Feet elevated ring rows (shoulder still not ready for pull-ups)
- 10 KB swings at 70#
- 15 Wallball shots to 10’ target
Total of 11 rounds
Thursday off long work day. Friday travels.
Saturday - 4 mile walk run - 45 mins.
9/25
- Mobility warmup
- Snatch 9 Rep warmup then
15 singles at 145 1 rep every 40" - Strength Complex
4x16 in and out squats (alternating narrow and wide stance) arc155-185
4x8+8 step ups on 20" box with 50# DBs
4x16 land mine thrusters at 115
9/26
- Mobility warmup
- Clean complex 5x3 up to 215
High hang power clean
Hang power clean
Power clean - Metcon - 10 rounds
10 power cleans at 135
10 mountain climbers
10:24
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This looks too difficult to do in 10:24. Nice work!