I was tired and my quads were a little sore when I got to the gym last night. I warmed up on the rower, doing 4K to complete the 100K rowing challenge in 28 days. I definitely improved my rowing technique and got faster on the rower in the past four weeks. However, I can't say that I've become a fan of rowing, so I'm sure I'll drop my volume down somewhat.
Next, we did heavy deadlifts. I did the following:
2x225 - warm-up
2x275 - first working set
failed at 375, rested, failed again
This was easily the most reps over 300 pounds that I've done in one workout. It was obvious that I'd been working hard (the 3x355 was really tough) when I could barely budge the 375 bar.
So, after rowing 4K and doing hard deadlifts, it was now time for the main workout, and it was a tough one:
5 rounds, as quickly as possible:
40 double-unders (or 120 jump rope singles)
30 box jumps
20 kettlebell swings
Because I can't do double-unders consistently, I knew this would be a long workout.
In the first set of rope jumping, I made 113 reps unbroken. And then, I almost killed myself on my first box jump, missing the jump and narrowly avoiding a fall. I slowed down and got through the jumps, but after the first round, I switched to a lower box, fearing somewhat for my safety. Missing a box jump and landing on the edge of the box does unpleasant things to your legs. For the KB swings, I used a 35# KB, and the first round went smoothly.
In the second round, I did the 120 reps unbroken. That felt good. The lower box jumps and the KB swings went well. And then, I forgot how to jump rope. Before I'd gotten to 60 reps in the third set, I had at least 15 missed jumps. I don't know what was going on. So, I blamed it on the rope, threw it in a corner (somewhat angrily), went and got a new rope, and did the last 60 reps uninterrupted. In the fourth round of rope jumping, I went 120 straight. And in the last round, I basically stopped at about 50 to catch my breath, but didn't miss a rep. Clearly the rope was at fault in that middle round.
I was the last one in the gym to finish, in 23:59. And, I was whipped. After the workout, I saw the chiropractor that works at our gym, for some work on my neck and my shoulders. He noted that my shoulder were really showing the effects of the workout we'd just done - mostly the deadlifts, I imagine. He also commented on my form during the KB swings, and gave me some pointers to avoid injuries with these, especially at higher weights.
Today, I'm sore from my last three days of workouts. I can't go to CF tomorrow, so I'll go tonight and scale the workout as needed to get through it safely.
I'll work from home tomorrow. My daughter has a soccer game. I'm done with the rowing challenge. I think I'll take tomorrow as a rest day.