Monday

Calves and shins were still pretty sore from Saturday.  Quads and butt were fine.  The small blister on the ball of my left foot that I got from rucking marching last week, which then got bigger from the race, is going away.

Padawan Josh asked me to work out with him today, but said that he would need to finish by 2pm.  I moved my schedule forward so we could get workouts in together.  Got to the gym about 1230.

Wanted to do my rowing warm up but there was someone on it, so I had to do 5:00 on the elliptical, then followed it up with 10:00 of stretching.  Didn't get a chance to foam roll.

First:

SealFit 120522

For time:

100 x 4ct Mountain climbers

100 Pull ups

100 Squats

100 x 4ct Flutter kicks

100 Push ups

First time.  This is what they call a "grinder" wod.  You go in order completing all the reps in each exercise before going to the next.  There isn't really any strategy.  It takes a while.  And you feel awful by the end of each.  Mountain climbers were tough, I think I did 60/40/20/20 then lots of sets of 10.  Pull ups were more like 20/15/10/10 then lots of sets of 5.  Squats I broke into sets of 20. For flutter kicks I did 50/40/20/20/20/20 then sets of 10.  Push ups were awful, started with 35/15/10/10 then finished with sets of 5.  Finished in 24:06.

Second:

Did some light ab stuff.  Max rounds of 5 scissors and 5 reverse crunches, recovered, then max rounds of 5 leg levers and 5 seated V-ups.  Then did a max rep set of anchored sit ups.

Third:

Padawan Josh wanted to do some flat bench press with a barbell so we headed over there.  Started with about 80% of our max (185lbs) for a couple sets, then dropped down to 135lbs.

Fourth:

Headed upstairs to the rower.  Padawan Josh did a semi cool down 500m, picking it up in the last 100m to finish around 2:06.  I did a 500m sprint.  First 250m were good but then the wheels came off.  Finished in 1:37.

Fifth:

Padawan Josh headed out.  I changed into my swimsuit and got into the pool.  Stretched, then got in the hot tub for 5:00, got out, did a max rep set of push ups, got back in the hot tub for another 5:00, got back out, another set of max rep push ups.  Dried off, and left.