Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.
Fitnessed at noon today.
Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.
8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)
10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups
10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)
10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)
50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)
This was like an old school strongman metcon. Nice change up for the core work.
Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.
10:00 BikeErg (4,620m)
80′ Lateral Monster Walks
80′ Monster Walks
Bottom Squat Hold
E2M – 8 Sets
3 Squat Cleans (increasing)
I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.
“Legs Gone Bad Vol 2” 150x
2 Plyo Lunges
I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.
20s Hollow Hold
Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.
Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.
2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk
8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)
10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)
Those lunges turn in to a cardio session.
10 DB Box Step Overs (24/20″, 35/20# DBs)
This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.
I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.
7:00 BikeErg (3,581m)
160′ Lateral Monster Walks
160′ Monster Walks
6 Deadlifts (45#)
4 Hang Power Cleans (45#)
3 S2OH (45#)
6 Deadlifts (95#)
4 Hang Power Cleans (95#)
3 S2OH (95#)
6 Deadlifts (135#)
4 Hang Power Cleans (135#)
3 S2OH (135#)
“DT” – 5 Rounds
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 S2OH (155#)
I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.
Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.
15-12-9-6-3 Strict HSPU
15-12-9-6-3 Strict Pull-up
20-16-12-8-4 Banded Row (step on band)
20-16-12-8-4 Banded Tricep Push Downs
20-16-12-8-4 Banded Curls
30-24-18-12-6 Band Pull Aparts
30-24-18-12-6 Russian Twists
I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything
I had a nice vacation up at the lake and drove back home this morning. Went to the park at 5pm.
Arm Circles & Swings
Two and a half months ago I did a set of three reps every 30 seconds and got a time of 4:48. Since then I’ve been doing a lot of sets of five, so my goal today was five reps every 45 seconds, which would have me finishing around 4:00. Aggressive, but my max unbroken set improved more than I could have imagined, so I wanted to go for it. Nailed it with a time of 3:51!
Last time I said my days of knocking a minute off my time were over, but now I’m really really sure! I still can’t believe the improvement on this workout.
6:55 on 2019-01-31
5:55 on 2019-12-19
4:48 on 2020-05-16
3:51 on 2020-08-01
70m Hill Sprint
10 Squat Jumps
70m Walk Downhill
I originally wrote down 20 squat jumps but that would have been way too many. Ten was the right amount to get what I was looking for out of this workout.
My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.
4 mile Run
This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.
Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.
20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)
After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.
Feeling pretty good. I started getting set up before 9am.
20 Front Rack Curtsy Lunges (50#)
10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
10/10 Single Leg RDL (50#, foot on wall)
Not bad. Nice to get in a little leg work.
50 Plyo Lunges
50 Single Arm DB S2OH (50#)
50 Squat Jumps
I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.
I scored pairs of 5 and 40 pound dumbbells at the Alpena Meijer this morning and was able to order 45s on Amazon, but they don’t know when those will ship. Now all I really need to find is 8s, which hopefully I can get at a Meijer. Worked out at about 12:15.
12 Single Arm Floor Press (R, 50#)
12 Single Arm Floor Press (R, 35#)
12 Single Arm Floor Press (R, 20#)
12 Single Arm Floor Press (L, 50#)
12 Single Arm Floor Press (L, 35#)
12 Single Arm Floor Press (L, 20#)
Not that bad so I did four sets instead of three I had planned.
12/12 Side Plank Bounces
30 Russian Twists
50 Hollow Flutter Kicks
I forgot how potent the shotguns are! Put my sister through a scaled version of this.
“Brenton” – 5 Rounds
100′ Bear crawl
100′ Broad Jumps
*Do 3 burpees after every 5 broad jumps.
This is one of my go to workouts for summer vacation and it’s actually a CrossFit Hero workout. My best was 8:17 in 2015. At the cottage I can do a straight 100 feet, which make a big difference in this workout because I only had to do two sets of burpees each round. I got a nice PR with a time of 7:40. Turns out that AirPods are not very good with burpees and they kept falling out, so I ditched them after two rounds.