Fitness Tuesday


We started with split jerks.  That is taking the bar from your shoulders to overhead while jumping your feet apart.  The jump gives you more momentum on the bar.  I did 90 lbs.  That’s 10 lbs more than I did previously.

We did core work.  We did one minute each of:

  • Hollow rock – feet and shoulders off the ground and rock
  • Plank hold on elbows
  • V-ups
  • Russian twists with a 25 lb plate

Then we repeated the sequence.

The workout was 21 reps then 15 reps then 9 reps of:

  • Hang squat cleans – bar from hips to chin while squatting.  I did 55 lbs which is light for me.  I was going too fast at first and kept hitting myself with the bar at the top of the lift.  I was bruised on my chest for a few days.
  • Box jumps

After each round we had to do 150 jump ropes.

I did it in 12:01.


I went to the pool to swim laps but the lap pool heater was broken.  I freeze in that pool normally so I hung out in the bathwater-like therapy pool.


We warmed up with 3 minutes of rowing and then lots of air squats.

We did squats again.  I did 30 at 85 lbs, 20 at 105 lbs, 10 at 115 lbs, and 5 at 125.  My right hip is messed up.  I had a massage yesterday that was super painful to try to help it.  It doesn’t hurt as much yet but it isn’t working right still.  I’m stretching a lot but I’m not sure if that’s helping or hurting at this point.

We did another 500 meter row.  I did it in 2:35.

Our core work was holding a crunch for 10 seconds 5 times and holding a back extension for 10 seconds 5 times.

The workout was tire flipping and burpees for 5 minutes.  I had a partner for my tire.  I’m not sure how much the tire weighed.  Probably between 250-350 lbs.  We had to flip the tire and then do a burpee and jump up onto the tire.  Then flip twice and do 2 burpees.  Then do 3.  We got through the tire flips on round 6 and did 2 burpees in that round.


  • Vicki

    Sorry about your hip. I have problems with my left knee. I fell about 6 years ago and it just started bothering me last year.

    I really wish I had a pool to swim laps in, but our yard is more sand than dirt and Florida is famous for sink holes so I’m afraid to have one. My daughter’s in laws live about 5 min. from us and said I could use their pool, but I haven’t yet and probably won’t.

  • Satia

    I shivered even thinking about swimming in an unheated pool. Good call on your part!

    I’m always blown away by your workouts. I know my comments are always “wow” and “amazing” and blah blah blah. Not very original, I know, but you only have yourself to blame. If you didn’t do so much that keeps me impressed week after week, I might have something more interesting to say. I guess we’ll both have to accept my leaving boring comments because you’re amazing and I don’t see any reason why that would end any time soon. 🙂

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