This was really my first full weight workout in a very long time. I finally dont have to worry much about being careful of my left foot. (Still haven’t been wearing any heels, though.) It’s a weekend, too so we had time – we’d gone out to rowing, first, but the dock was pulled out to make more room for the dragonboats, so I put the collars on my new oars and Rudder tweaked his and we came back home to work out here. I think it’s worth logging this one for reference.
1000 m erg in 5:00, 300 cooldown, 3×10 under 14 rate shooting for watts > 100
Then I did 4 alternating sets:
Chinups, 2 and 1
2×10 reps deads, alternating Lieke-style arms and clean&jerk, bare bar
2×10 reps twisting to either side with bar held vertical
2×8 reps on each leg lunges with bare bar (each set was 5rep , switch legs, then 3 reps switch legs)
3×10 reps low row, 1 set with 50 lbs, 2 sets with 70 lbs
2×10 reps back extensions on ball
2×10 reps neck press with 12lb dumbbells
2×10 reps crunches
2×10 reps pulldowns, 70 lbs
2×10 reps on each side bicep curls
2×10 reps skullcrushers
I should probably have used more weight on the clean + jerks, but form is always an issue on those. Don’t know what else to call the style I learned from Lieke: hang clean then continue to bring the bar up by bending arms.
I followed it with a long stretch (while entering this) then a few minutes laying on the Miracle Balls in hopes of being a little less sore tomorrow. I doubt that will work: I think Monday will be painful, and not just because Rudder’s leaving for a couple of weeks.