Tuesday

Lower legs were still feeling a little sore this morning, so it will be another day of not-running.

Got to the gym around 1.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
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3 Rounds, for time:
100 Squats
20 Ring push ups
12 Pull ups

First time.  Brought my gymnastics rings and hung them up on the Smith Machine bar, then extended the straps so that the bottom of the rings were a couple inches off the floor.  I knew doing 300 squats in sets of 100 would be the tough part.  Started off breaking it into 60/20/10/10, then 30/25/20/10/10/5, then 25/25/15/15/15/5.  The ring push ups were interesting.  I haven't ever done ring push ups before.  I could do all 20 unbroken, but I could definitely tell they were harder than regular push ups.  A lot more core and stability in them.  And the pull ups were easy.  I did all of them strict and unbroken.  Only delay I had was in the third set after the push ups, the pull up bars were blocked so I had to wait 10-15 seconds.  Finished in 13:16.

Second:
Runner's core wod.

Third:
Weighted pull up and dip ladder.  Wanted to find my 2 rep max.  Started with pull ups and 10lbs.  Then 20, 30, 40, 50, 60, 70, 80, and finally got 90.  Grip was starting to give out.  I probably would have been able to do more but I was using dumbbells and pinching them between my feet.  Then got the weight belt out and started on dips.  Same thing, 10, 20, 30, 40, 50, 60, 70, 80, and finally 90.  Not sure if I could have done more, my triceps and shoulders were torched.

Fourth:
20min on the Stairmaster, level 8.  Not all that difficult but it got my heard going anyways.