I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.
MAX Strict Pull-ups
Did I mention my upper body is shot? Only got 6-3-6-5.
10 Seated DB Bent Over Row (40#)
10 Lat Pulldowns (115#)
10 Ring Rows
10 Seated Cable Row (104#)
10 Seated Cable Row (93#)
10 Seated Cable Row (82#)
1:00 Sandbag Hold (100#)
300m TrueForm Run
We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.
Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)
30:00 Partner AMRAP (IGYG per movement)
14/10 cal BikeErg
5 MU / Pull-up
16 alt DB Hang Power Snatch (50/35#)
It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.
I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Romanian Deadlifts (45#)
5 Romanian Deadlifts (95#)
12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
20 Banded Adductor (L, purple)
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
20 Banded Adductor (R, purple)
We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.
10 RDLs (2×125, 2×145#)
15:00 AMRAP – Partner – IGYG Rounds
15 Wall Balls (20#, 10′)
1 Legless Rope Climb (12′)
1 Rope Climb (12′)
This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.
4 Round Tabata
12 Windshield Wipers (40# DB)
36 Russian Twists
8-9-10-11 Leg Lifts
Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.
On Sunday I spent about 5 hours working on the ground area of the outdoor gym space. Wiped me out because it was sunny and in the high 80s. Yesterday I walked 18 holes and then mowed B’s lawn in the evening after work.
20 PVC Passes
MAX Bench Press (120/60#)
I was able to knock out an extra five reps compared to Saturday, with 45.
I was smarter this week and did 12×5, 12×3, and 1×4 to finish 32 seconds faster than week one with a time of 4:16.
Incline Bench Press
3 sets to failure @ each of 3 weights
3:00 Rest between sets
We used the women’s bar so that B could go lighter than 45#. The incline was a challenge!
13-11-11 @ 120#
19-14-15 @ 100#
22-22-22 @ 80#
12 Tricep Pushdowns (54#)
Not sure I would have been successful with 60 pounds, so maybe I’ll try 56.5 next time.
We decided that was enough for the session. That’s a lot of volume to get through. A little later, we put up the second bar. I had painted one side with wall ball targets during lunch, but we got a little rain after our workout so didn’t want to paint the rest when the posts were damp.
My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)
24:00 EMOM (alt)
15 cal Row
4 Wall Walks
20 Russian KBS (70#)
When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.
My triceps, biceps, and front shoulders all were getting sore in the morning already.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)
12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)
I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.
12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers
DB DT – 5 Rounds
12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)
I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 Hollow Rocks
50 Plank Hip Dips
Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.
On Sunday morning we made two trips to Menards and picked up the remaining 70 pavers for the outdoor gym area. Then spent some time cleaning up the area and had to do a PVC repair of the old sunroom downspout. Stopped after that because it gets so damn hot back there. I mowed B’s lawn, we played 9 holes of golf in the afternoon, and skipped our workout. I walked 18 yesterday and then mowed the lawn at night. I was out in the garage by 12:30 today because we have a Mixology event at work this afternoon with several drinks. This is the second session of the chest program for the week.
20 PVC Passes
10 Bench Press (45#)
10 Bench Press (75#)
MAX Bench Press (100/50#)
I got 55, which is five more.
I went 10-10-7-5-3-3, and then doubles. Finished in 4:48 and definitely need to start more conservative. I didn’t respect how fatigued I’d feel from that set of bench. Took exactly five minutes of rest before a lot of benching.
3 sets to failure @ each (155/125/100#)
3:00 Rest between sets
I did 15-14-12, 19-18-16, and 28-24-23. The program said to rest 5-6 minutes between sets, which I figured was way too much and it would have been. As you can see by my numbers I was plenty rested for my next set. This many reps seemed extremely excessive though and I’m worried for my future of moving my upper body the rest of the week!
12 Double DB French Press (20#)
Calls for tricep extensions or pushdowns, so this is the movement I picked today.
My legs felt sooo heavy going out for that first run! My times were 3:15, 3:02, 3:04, and 3:02. Really happy with my performance.