I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.
That’s all? 🙂
That 3rd set of push-ups got rough!
Went in at 1pm.
Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.
I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.
I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.
It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.
That’s the most I’ve done for a triple and could have done more.
25:00 AMRAP
I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.
I don’t understand it, but I’ve been enjoying these longer workouts lately.
Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.
Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. 
Increased 10# over last time. Why not?
Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.
12 Rounds
The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.
That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.
4 Rounds
These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.
Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!
That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.
Went to the 4:30 class.
1/2 “Murph”
I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.
Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.
Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.
Fuck that’s a lot of dubs! Took me 7:15. Was trying to get 20-30 reps at a time.
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
4 Sets
Interesting.
10x
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
I had planned to go in at noon with the crew, but my back was really stiff today. Day 2 or 3 is usually the worst. Finally got out in the garage around 4pm.
This workout originally started as 3 rounds of a run, 50 back squats, and 30 push-ups. Just before starting I decided to change to 4 rounds with 30 squats. Then when I was on the round 3 run I figured I’d go for 5 rounds and make it over 30 minutes.
I did 3 sets of 10 push-ups for the first 4 rounds remember how I had to start breaking them up more during the recent “Barbara” but they pull-ups must really cause some interference there because I had no issues today and even did 2 sets of 15 in the final round with only a few seconds of rest so I could get under 32 minutes. Finished at 31:58 with rounds of 6:13 – 6:33 – 6:33 – 6:37 – 6:02. Not exact because the GPS goes haywire when you spend a couple of minutes in the garage. Pretty consistent rounds, which essentially just means consistently slow running, for me.
Good enough for today. Time to mow the lawn. Rest day tomorrow to golf.
Stayed up and watched #Breaking2 last night. Pretty incredible to think about all of the planning and commitment that went into it. Amazing what the human body can do. I ended up sleeping until almost 11am! Little rough rolling out of bed. This stupid fucking back! Out to the garage around 12:30.
Continued with altering some of the pull-ups to different variations. I recently bought a climbing rope so wanted to use that. No Is today because of the front raises.
I did the arm bars alternating side to side, so it was 8 total.
Wasn’t sure how it would feel, but headed out for a run. The heart rate zone alerts were going nuts for probably the first 10 minutes, but I never once checked time or pace through the whole run. I just felt like going and not being concerned with anything. Did a typical loop for 2.59 miles, which took 28:03.
Went to the 4:30 class.
Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.
I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.
After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.
Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.
I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.
Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.
I hate this fucking day in the program. Took 39 minutes to get through those sets!
Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.
3 Sets
The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.
The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.
I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.
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