DER HOF
Warm up 15min
6 rounds:
Pull ups x5
Situps x10
Goblet Squat x12 (16kg)
10min easy/medium row
3 rounds:
KB Floor press x20 (16kg 10l/r)
Lower body crunch x12
Side Crunch x24 (12l/r)
Finally back to the grind after 5 days, I put in back to back 16hr days at work this weekend so I couldn't get anything accomplished. I needed the time off though. Been battling a disk problem in my lower back for the past 4 weeks or so and haven't been getting nearly enough rest to recover so I was expierencing alot of pain, stiffness and lack of energy.
I just wanted something easy today to get back into things. I also wanted to avoid any compression on my spine. I tried to jump rope and made it about a minute before I felt my back flare up.
Andy's workout
Der Hof Benchmark routine
"Wife Fight"
AMRAP in 20min
Deadlift 155# x10
Ring Dips x6
Pull ups x8
3" steel bar thrusters x10
7 rounds + 7 pullups
The steel bar is 3" in diameter and roughly 3 feet long. Aprroximate weight is 85lbs
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