After weeks of Recovery and Resting and a 7 Day Disney Cruise (eating everything that’s not so good for me) I’m back!!.
We managed to get 2 workouts on the boat and they felt good. first one I programmed, I took my skip rope and we did some tabata work on the running deck… the other one we joined one of the classes and it was a bit of a struggle but got through it.
I had a metabolic test done on the boat and though the numbers were not the best it wasn’t that upsetting either. Not sure how accurate it was but test said I was 248lbs and 26% body Fat.
So I’m Back on the island, started working out again and started to eat properly as well. I feel good, I feel back the way I was before my injury, a little muscle soreness but good.
**Update**, so it’s Friday mid Day and I feel pretty good. My Diet is back on point, and when I weighed in on Wednesday I’m down 1.5lbs and I feel good. I’m eating every 2-2.5 hours, good food and my cravings haven’t hit(yet). I hoping to keep this up, Monday I included some Chest/Tricep work at Mid Day and I’ve done my RomWod work 3 times this week
Week 1 so get my muscles to realize what I’m doing and wake up.. planning to try and get in a Swim night, a Cycle and possibly some Sprint work as well as what Pat Programs.. Hopefully in a month’s time I won’t be broken again! **Determined**
A1. 1-arm DB seated overhead press, 3×8-10/arm, :60 between arms, :60 rest – 2nd and 3rd Set with 55lbs @ 10Reps.
A2. Wall walks, 3×3 slow and controlled, :60 rest
4 sets for even times: 8 burpee box jump overs, 15 hollow rocks, 50m shuttle run – These weren’t too bad. did hollow holds rather then rocks but held for count of 15(ish). 2:15/2:15/2:25/2:11
2:00 walk rest
For 18:00 1st: 1 rope climb, 2nd: 6 alternating pistol squats, 3rd: 5 toes to bar – Thanks Marc Tucker one of the local box coaches, reminded me about foot placement for the rope climbs. I missed one set completely, but the others I was so locked in my feet and grips on the new Nano 5’s that sliding down was a learning curve but I was pleased to feel so secure going up.
3 rounds for time @80% – 6 stone over shoulder, 10 HR push ups, 40 double unders – This took me longer than I wanted to. 10:30 DAMN DU!. I still struggle to sting them together but managed a new PR in the last set 23 in a row!
Front rack weighted step ups, 3×16-20, 2:00 rest – Tougher than it seemed and I was wise? not to put too much weight on. 1st and 2nd Round 65lbs, last round 75lbs. 16 reps each round. Need to take a break for a second midway so that I can shake out my arms,
AMRAP in 10:00 – 200m run, 5 pull ups, 5 ring dips, 25m heavy sled drag – This felt good. Run was OK, not a great runner, 5 Jumping pull ups, Dips I had my toes on the floor and the Sled had 3x45lbs plates and I was running it up and down the road. So managed 2 Full Rounds and three PU’s. Time always seems to go by so fast..
3 sets not for time: :20 L-sit accumulation, 9 glute-ham sit ups – Accomplished!! no hip issues with the GHD, getting three at a time.
3000m row @easy pace – 16:30mins, real easy pace. Feeling the soreness for sure but I don’t mind rowing.
8:00 @85% of [10 step ups w/step down + 10 KB swings + 100m run] – 4 Rounds, took the first round to get into the rhythm and was feeling good at the end.
8:00 @85% of [50m bear crawl + 6 DB shoulder to overhead + :15 handstand hold] – 2 Rounds, Bear Crawls were tough on my Shoulders and Hamstrings. Never quite sure if this is a slow movement which burns or something that should be done a bit faster to try and get through them (potential of breaking form) – 55lbs Dumbbells, with a small dip.
8:00@85% of [14 wall balls + 3 dead hang to inverted + 4 alternating turkish get ups] – 1 Round + wall balls. In practice I was able to get one Dead Hang to inverted but By time I got here I was busted. My stomach was looking for something and when I finished I was on the ground, felt like I could just fall asleep.
A Front squat, 10×2 @60-65% of 1RM, begin a set every :60 – 205lbs Felt good..
30 Clean + Jerks @ 95lbs, take equipment out 150m and at 3,2,1. collect and setup bar. (Three Trips) – Still takes sometime to run this, of course mentally I’m trying to preserve energy for the C+J. Total time to get back with all the Gear just short of 4 mins. Total Time to finish 7:11.. Rep count 10,5,5,5,5.