Got to the gym at 1:45ish.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 131030
50-40-30-20-10 reps of:
Burpees
4ct Mountain climbers
Sit ups
*Run 400m after each triplet
First time. Knew this was going to be tough with that many burpees straight into 4ct mountain climbers. Bleh. Burpees hurt a lot, which made the mountain climbers bad. I think I broke the burpees up into 20/10/5/5/5/5, 15/8/10/8, 10/8/7/5, 8/7/5, and then 5/5. 4ct Mountain climbers I broke into sets of 20 after doing a max rep set to start, so they went something like 60/20/20, 20/20/20/20, 20/20/20, 20/20, 20. Sit ups I split in half, so there were 25/25, 20/20, 15/15, 20, and 10. Kept a good pace for each of the five 400m runs. I kept it on 6:42/mi pace for all five reps, felt pretty decent. No pain in the legs, and at that pace I was able to catch my breathe from the burpees and mountain climbers. Finished in 43:52.
Second:
Did some minor ab stuff. Tried a substitute for "glute-ham developer" sit ups. My gym doesn't have a GHD machine, so I tried doing a similar motion with the back hyperextension machine. Don't think its really the same. Also did some scissors and reverse crunches.
Third:
Shoulder stuff. Started with standing barbell military press with 80lbs, then 90, 100, 110, then back down to 70. It gives me a chance to practice power cleaning a barbell from the ground to shoulder. I think I'm doing it right...maybe? Next up I did a recovery set of balance and agility drills. Then shoulder shrugs with 115lbs, 135, 160, then back down to 115lbs. Started to feel like crap though. Not sure if it was still the SealFit wod from earlier, or if maybe the flu shot was doing something, but I decided to just say screw it and head out. I had debated doing a couple more 400s but decided 5 was good for one day.
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