How was your Labor Day weekend? Did you relax? Have some fun?
It took me a day or so, but I finally got into the swing of the holiday weekend, and it was fabulous. Low key and stress free.
I think the weather helped.
Despite the extremely dry conditions (Central Texas is burning — scary!), the weather has finally turned a little cooler. When I stepped outside early Sunday, I was amazed. It was so cool, I thought it had just rained. If only, right?
On both Sunday and Monday I sneaked out of bed early to take a little me time and work out. It was fabulous. The workouts were hard, but I was very glad to be done with them and have the rest of my day to spend with the family.
I did a Ross workout.
Warmup/skills: 500 jump rope swings / 41 double unders
A) 1-arm DB push press 4×4 (each arm): 25-30-30-30 (90 sec rest between sets)
B) Squat clean 4×4: 75-75-75-75 (90 sec rest between sets)
C) DB step ups 4×6 (each leg)/ Romanian deadlifts 4×8: 25# dumbbells (45 sec rest between sets)
D) Ring rows 4×5/ Ring dips 4×10 (45 sec rest between sets)
Finisher: Farmer Carry 25# DB x3 (100m)
This workout was no joke. Especially those step ups. I made sure to roll out Sunday night.
I did a Cindy benchmark (one that I keep doing every 3 months).
Warmup/skills: 10 dead hang holds/negative pullups, 230 jump rope swings, 49 double unders (with 10 in a row! A New PR!)
5 rounds: 12 deadlift/9 hang power cleans/6 push jerk – Time: 13:00 @ 70#
Finisher- Core work:
3 rounds: 15 heels-to-ceiling/30 Russian twists w/ 6# med ball / 30 chinnies / 15 supermans
I was tight when I woke up, so I did some mobility work before I got started, including the couch stretch and some shoulder work.
My time on the WOD was slower than the last time I did this one, which seems to be the theme of my life, but I’m not beating myself up over it. I tried for 75#, but it was too much for the push jerk, so I dropped the weight to 70#. Also, my arms were a little fatigued after the pullup holds, but as Andy pointed out — my goal is to do a pullup, so it was right to do those first. The WOD was good secondary work.
We did a lot of walking Sunday and Monday. It was so amazing outside. Welcome fall! Please stay!