Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.
Warm-up
3 Rounds
- 1:00 Airdyne
- 10 Goblet Squats (53#)
- 10 Sumo KB Deadlifts (53#)
I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.
Conditioning
5 Rounds
- 14 Bar-facing Burpees
- 1:00 Plank
- 30s Double DB OH Hold (40# DBs)
- 30s Hollow Hold
- 20 Hand-to-hand Kettlebell Swings (53#)
- 1:00 Rest
At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.
My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.
BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.
Strength
Dumbbell Curl – 21s
- Top half of curls
- Bottom half of curls
- Full range of motion
I mentioned doing a variation of this on Saturday with my buddy Mo. Found a big weakness for me so I’m going to try to hit them once a week. T Nation has a great article with some other variations and uses of the method. I’m so used to counting to ten for light stuff that I went well past the 7 reps in the first round. Started light, but it’s a start.
- 10-10-10 @ 10#
- 7-7-7 @ 15#
- 7-7-7 @ 20#
Tabata HR Push-ups
Went 13-12-10-10-9-8-8-8 for 78 total reps.
