Ouch

One of the main reasons we exercise is so that we can move freely as we move though our 40's. We have avoided injury and move much better than we did only a couple of years ago.

I have, however, had ongoing soreness in my right hip flexor or psoas muscle. I have generally just stretched and worked through it.

On Thursday 9/27 we did this one:

Tabata Protocol
Dumbbell Clean & Press x 10 @ 35#/35#
Russian Twists x 20 @ 25# plate
Kettlebell Swing x 10 @ 35#
Kneeups x 20 (Captain's Chair)
Dumbbell Clean & Press x 10 @ 35#/35#
Russian Twists x 20 @ 25# plate
Kettlebell Swing x 10 @ 35#
Kneeups x 20 (Captain's Chair)

2-minute break

Tabata Protocol
Dumbbell Clean & Press x 10 @ 35#/35#
Russian Twists x 20 @ 25# plate
Kettlebell Swing x 10 @ 35#
Kneeups x 20 (Captain's Chair)
Dumbbell Clean & Press x 10 @ 35#/35#
Russian Twists x 20 @ 25# plate
Kettlebell Swing x 10 @ 35#
Kneeups x 20 (Captain's Chair)

(on this set of clean & presses my hip flexor tighten up in the back and began to hurt like hell, more on that later)

2-minute break

Tabata Protocol
Dumbbell Clean & Press x 10 @ 35#/35#
Russian Twists x 20 @ 25# plate
Kettlebell Swing x 10 @ 35#
Kneeups x 20 (Captain's Chair)

At this point we were both exhausted and I was actually in real pain, unable to bend over. So we stopped there. It was an excellent workout, but I should have stopped sooner.

Still not invincible, I'm afraid.

Burpees Countdown

I think it's the jump. That little hop at the end of the burpee that makes it almost unbearable. So, today there were 55 of those.

Monday's Workout

Warmup
Pullup Bar Hang x 10 secs
Lunge x 5/5
Pullup Bar Hang x 10 secs
Lunge x 5/5
Pullup Bar Hang x 10 secs
Lunge x 5/5


Workout
10 Burpees
9 Burpees
8 Burpees
7 Burpees
6 Burpees
5 Burpees
4 Burpees
3 Burpees
2 Burpees
1 Burpee


Abs
Long Crunch (Bosu Ball) x 25
Plank x 40 secs

220's

It was a simple idea. Run four hard 220's, aiming to make them under 1 minute. After our 5-minute 880 it seemed reasonable with rest/walks in between.

So:
Ran 220 :55
Walk 220
Ran 220 :50
Walk 220
Ran 220 :46
Walk 220
Ran 220 :55
Walk 220

The total time was 14:13 for one mile.

I felt as badly in the evening after this one as I have from almost any workout. There was a demon waiting on that fourth 220. I finished it purely on Newtonian physics and muscle memory.