OK GO!

8:00 AM

Workout

7 Turkish get-ups (each side) @ 17.5kg

+

1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

1. 7 / 62
2. 5 / 45
3. 5 / 41
4. 4.5 / 38
5. 3.5 / 34

+

Row 500m:
1:35.7 @  35spm  @  398.8 Watts average

+

Handstand practice

Notes

TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.

9:00 PM

Workout

Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

1. 2.50 km
2. 2.59 km
3. 2.61 km
4. 2.71 km

Full data log at Garmin Connect

Notes

Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.

Food

• Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
• Coffee
• Big chicken salad, 1/2 a cup of coconut milk
• Big handful of almonds
• Apple
• Coffee
• 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
• Tea