Monday

Hands are good.  Left shin is not so good.  Decided I'm going to stay away from running for a bit to let it heal up.  Hopefully its just shin splints.  Those usually take a couple weeks to heal.  I'll try to plan my workouts for this week and the following week (when I'll be visiting my fam in Virginia) to stay away from running.

Went to the gym at the usual time.  Seemed a little busier than usual which was weird.  High schools and colleges start this week so I would have thought there would be less people.

Usual 5:00 rowing warm up and 10:00 stretching.

First:
CF 090909
4 Rounds, for time:
100ft Walking Lunge steps carrying 2 x 30lbs DBs
30 x 24in Box Jumps
20 Pull ups with 1x30lbs DB

This was a tough leg workout.  100ft is about 30m, and I've found that one walking lunge step for me equals 1m.  So I just did 15 walking lunges down, turned around, 15 walking lunges back.  Following that up with 30 box jumps was very tough.  The first few would feel like I weighed 300lbs, just no pop or burst to the jump.  After that the legs would loosen up a bit.  The rest would be tough but I wouldn't feel like I was going to face plant after not getting high enough.  I did the first set of pull ups unbroken.  The rest after that I would do 7-10, then cut the remaining in half.  This was a bit of a grip strength workout as well, from holding the two 30lbs DBs during the walking lunges to holding onto the bar during weighted pull ups.  First time for this wod, finished in 28:27.

Second:
Abs!  Or "core" as all the cool kids call it these days.  Just did a mix of random stuff.  Mountain climbers, flutter kicks, scissors, leg levers, reverse crunches, unanchored sit ups, flutter kicks and scissors with a 45lbs plate on my chest, and then finished with a max rep set of anchored sit ups in 2:00.  Even after all the previous core stuff I still managed 108 which is 26 more than the max for my age group on the Army PFT.

Third:
Wanted to do some incline DB bench press work.  Haven't done incline bench press in a loooong time, probably 7-8 months at least.  Didn't know how it would go so I started off low and went up.  Started with 50lbs DBs, and did 12 but could have done more.  Then upped it to 60 and did 12 again, then 70 for 10, then 80 for 6, and finally 90 for 5.  I tried 100s and couldn't get them off my chest haha.  Ah well.  This was much better than what I used to do back when I only did regular weightlifting.  I think I maxed out at 70-80lbs for only 3-5 reps.  So I guess the HIIT crap I've been doing works?

Fourth:
Bike.  Bleh.  Wish I could run but I need to lay off it for a little while so my shin can heal.  Got onto one of the stationary bikes and did a workout I found in a video for "runners looking for indoor cross training workouts."  Started off with 4 x 1min intervals with a low resistance but keeping a very high RPM.  After each would be a 2:00 recovery at an easy pace.  That was followed up by a 5:00 recovery spin.  Then I did 10 intervals of 30sec at a very high resistance for max effort, with 30sec recovery at an easy resistance.  Legs were pretty burnt up at the end of all this.  Totaled about 6.58 miles.