Month: March 2020

All Hour

Went to the track at 5pm, when it was 42° out!

Conditioning

E2M – 60:00

  • 200m Run

Yes, an hour fucking long! Took the first few intervals to ease in to it and warm up. Then we held a very consistent pace (42-43s) until speeding up a little for the final four and especially the last one. With about 12 left my legs were starting to feel real heavy, especially the third 50m. We did switch running directions halfway through. Walked a lap to cool down.

Planned to get in my banded PT work and the core stability stuff today, but that took everything out of me.

Strict Breather

Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.

Warm-up

  • Monster Walks
  • Steamboats

Accessory

4 Sets

  • 10/10 Bottoms Up KB Presses (25#)
  • 10 Hanging Knee Raises

Tried some toes to bars and I could feel the tightness in my back so did these instead.

Conditioning

  • 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
  • 20-18-16-14-12-10-8-6-4-2 Dumbbell Reverse Lunges (35# DBs)

Got me breathing much harder than I expected. Finished in 10:16.

More Accessory

10:00 EMOM (alt)

  • 30s Ski Erg (triceps only)
  • 15 OH Banded Triceps Extensions (red)

The burn is so bad when you get to round three!

Then I did my floor PT exercises.

Oh No

After the workout yesterday I squatted down and leaned over the box. When I got up, I felt a little something in my back. Woke up without any pain this morning, which is a good sign, but I can feel a little something there, so I’m not going to push anything for a few days. Out in the garage at 11am.

Warm-up

  • Monster Walks
  • Steamboats

Conditioning

5 Sets

  • 2:30 Airdyne
  • 20 Shoulder Taps
  • 20 HR Push-ups
  • ~30s Rest

This was a modification to be able to share the bike. Got 20-40 seconds of rest after each round and I was also adjusting the seat before and after I was done and recording my calories and distance before kicking up to the wall. Was harder than I expected. Took me about 24 minutes with 89-93-92-91-92 cals and 1.64-1.67-1.67-1.65-1.68 km.

I crouched down for a bit after the workout and when I stood up I could feel that tightness in my low back. Shit Balls! Decided to skip the PT work again because of it.

Higher Rep Pull-ups

Skipping all PT exercises today. Out in the garage at 4pm

Warm-up

  • Monster Walks
  • Monster Squats

Doing three trips back and forth across the garage creates significantly more burn.

Strength

4 Sets

  • 12/12 Step Downs (15″, 20# DB)
  • 8/8 Single Leg Glute Bridges (50#, 3s hold)

This turned out much harder than I expected. I was out of breath!

Conditioning

20:00 AMRAP

  • 20 Pull-ups
  • 20 Box Jumps (24″)
  • 200m Run

Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.

New Farmer’s Carry Handles

My triceps aren’t sore yet, which is surprising. I did my banded PT exercises and three sets of 15 step downs at 14″ on each leg before lunch. Out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

5 Sets

  • 12 DB Bench Press (50#, on exercise ball)
  • 12 Lateral Raises (10#)

That was a new challenge on the ball!

Conditioning

10:00 AMRAP

  • 10 MB Cleans (20#)
  • 20 OH Plate Lunges (35#)
  • 30 Double Unders

Tried to stay controlled and use good movement patterns with the cleans. Got through 4+30.

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New Toys!!

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These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.

On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.

Tuesday Triceps

I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (2.47 km, 96 cals)
  • PVC Passes

Strength

4 Sets

  • 10 HSPU
  • MAX DB Shoulder Press (20/35#)
  • 3:00 Rest

My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.

Conditioning

21-15-9

  • cal Ski Erg
  • Burpees

5:00 Rest and Repeat

When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.

Accessory

3 Sets

  • 15 Hammer Curls (20#)
  • 15 OH Banded Tricep Extension (single red)

Challenge Accepted

Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!

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Making old work like new again.

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I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻‍♂️

Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

  • 15 Air Squats
  • 2×15 Goblet Squats (35#)
  • 2×15 Goblet Squats (50#)

Accessory

4 Sets

  • 10 Strict Chin-ups
  • 40 Band Pull Aparts (blue)

Conditioning

15:00 AMRAP

  • 12 Jingle Jangles (21’ across garage)
  • 6/6 Reverse Lunge Knee Drive
  • 12 Push-ups

That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.

Challenge

Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.

After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I definitely need to get in these today after skipping them the last two days.

Walk it Out

My hamstrings are still sore! Little sore in my calves. Out in the garage at 11am. I used the hip circle to warm-up with monster walks.

Strength

5 Sets

  • 10/10 Step Downs (14″)
  • 5/5 Single Leg Glute Bridges (3s squeeze, 50#)

Conditioning

10 Rounds

  • 3 Rope Pulls
  • 10 Plank Walks
  • 30 Air Squats (w/ depth stop)

There were three of us, so we waterfalled and would start our rope pulls after the person in front got done with their plank walks. Gave us 20-30 seconds of rest. I went first and finished at 20:35. Those squats really started to burn. The eye hook holding the rope snapped in my last round, so I did 8 strict pull-ups.

Then I did my banded PT exercises. Tomorrow is going to be a rest day so will do the core work tomorrow.

What I Needed

My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.

Out in the garage at 5pm.

Warm-up

  • Monster Walks
  • Steamboats

Conditioning

10 Rounds – 30s Work 15s Rest

  • Ski Erg
  • Burpees
  • Reverse Lunges
  • HS Hold
  • Kossack Squats

I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.

Accessory

3 Sets

  • 50 Banded Pull Aparts (blue)
  • 50 Banded Curls (red)

I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.

Skipped PT exercises today.