A Track Sunday

My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.

Warm-up

  • 400m Walk
  • 400m Run

Speed / Explosive

E2M – 10 Sets

  • 5 Broad Jumps
  • 10 Squat Jumps
  • 100m Sprint

Was taking me about 35-37 seconds.

Conditioning

5 Rounds

  • 50 Double Unders
  • 400m Run
  • 30 Push-ups

I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.

Midline

3 Sets

  • 30 Bicycles
  • 30 Flutter Kicks
  • 15 Leg Raises
  • 15/15 Side Plank Bounces

All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.

Done Early

Last night while sitting on the couch I noticed my hamstrings were sore when I put a little pressure on them. Maybe from something on Wednesday? Out in the garage at 9:30 this morning.

Warm-up / Conditioning

  • 20:00 BikeErg (10,012m)

Back & Chest

4 Sets

  • 10 Seated Cable Rows (82-93-98-104#)
  • 16 DB Bench Presses (50#)

4 Sets

  • 10 Wide Grip Lat Pulldowns (104-115-120-126#)
  • 12 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-60-65-65#)
  • 10 Incline DB Flies (30-35-35-40#)

I felt strong today or maybe it’s a real pulley system feels that much better. All done before 11am!

EZ

My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.

Out in the garage at 3:30 today.

Warm-up

  • 5:00 BikeErg (2,313m)
  • 2×10/10/10/10 Steamboats (each leg)

Midline

3 Sets

  • 10 Strict T2B
  • 30s OH Barbell Hold (135#)
  • 15 Low-Pulley Knee-Ins (26#)
  • 30s OH Barbell Hold (135#)
  • 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)

Was drenched in sweat midway through this. Good combination.

Conditioning

40:00 AMRAP

  • 10 Tuck Jumps
  • 20 alt DB Hang Snatches (35#)
  • 30 Sit-ups
  • 1,000m BikeErg / 500m Row / 500m SkiErg
  • 30 Lateral Hops
  • 20 Single Arm DB S2OH (50#)
  • 10 Single DB Step-ups (24″, 50#)

I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

Got a 15 KG Barbell

My body feels beat up! A lot of areas are sore. Last night I cleaned a ton in my workshop and kicking up all of the dust got my sinuses fired up the rest of the evening. Then today after walking 18 holes and showering they flared back up again. Plus I got a bit of a heat headache. So wasn’t really feeling the greatest to workout for our fourth day in a row, but I knew we weren’t doing anything intense. I don’t like to workout four days, but Brandi and I have some oddities in our schedules this week. Yes, I did have the day off work.

Oh, and the new 15 kg barbell arrived from X Training!

Biceps

4 Sets

  • 20 alt Single Arm Seated Incline DB Curls (30#)

4 Sets

  • 10 Cable Curls (49#)

3 Sets

  • 21s (30# DBs)

3 Sets

  • 10 Reverse Curl (15-20-20# DBs)

Triceps

3 Sets

  • 10 Skull Crushers (35-75-75# barbell)

3 Sets

  • 10 Tricep Push Downs (60#)

3 Sets

  • 10 DB Floor Press (40-50-50# DBs)

The Gympac worked great for the couple of movements we used it for. Great addition to the garage gym! Oh and I got the labels to print, so I was able publish the post on nick.blog with all of the details.

five by eight

Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.

Warm-up

  • 300m Run
  • Kip Swings
  • OH Hold (50# DB)

Conditioning

5 Rounds (30s Work / 30s Rest)

  • Muscle-ups
  • Jump Rope
  • Toes to Rings
  • Single Arm OH Carry (50# DB)

I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Lying Leg Raises
  • 12/12 Side Plank Bounces

Speed

12x

  • 85m Hill Sprint
  • 85m Walk Downhill

My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.

Bring it Back

Pulled the bikes out on the back patio at 9:30.

Conditioning

30:00 Airdyne (AD2)

I haven’t been on the Airdyne in a long time and always tend to use the BikeErg now. Figured I’d change things up. Went 16.36km with 706 calories.

Chest

6 Sets

  • 20s Banded Ring Push-ups (red)
  • 40s Rest

I did 12 reps each time. This didn’t feel great on the outside of my arms, which were all rubbed up from the straps doing ring dips yesterday.

Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 10×195
  • 8×205
  • 6×215
  • 4×225
  • 3×235
  • 2×245
  • 1×255 (fail)

Brought out this 10-8-6-4-3-2-1 bench workout I used to do with my buddy Tom over 15 years ago. The idea is to be near failure on every set. Glad I decided to drop down from my planned starting weight. I gave up mentally before even unracking the bar with 255. Too much negative self talk after being afraid at 245.

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It was bench day!

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Back

5 Sets – EMOM

  • MAX Weighted Strict Pull-ups (40# vest)

Went better than expected, but was really hard! I did 6-4-4-3-3.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12/12 PVC Parallette Kroc Rows (53# KB)

3 Sets

  • 12 Lat Pulldowns (104#)
  • 12 Seated Bent Over Back Flies (30# DBs)

Used the new pulley system and made it work for today. So nice to have a real weight stack. Now it’s time to take it all back apart and make some more improvements.

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

Putting Band Peg to Use

My back is feeling pretty good. Worked out at 3pm.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Bottom Squat Hold
  • Dead Hang

Conditioning

3 Rounds

  • 1:00 cal Ski Erg
  • 10s Transition
  • 30s Strict Pull-ups
  • 2:00 Rest

I got 18 calories every round and 10-10-8 pull-ups. Never did more than a set of 4 pull-ups.

Legs

Warmed up with 10 lunges each at 45 and 95 pounds.

3 Sets

  • 20 alt Back Rack Reverse Lunges (125#)
  • 10/10 Single Leg Step Downs (15”, 50# DB)

My left leg is definitely much better with the step downs.

3 Sets

  • 12 Double DB RDLs (50# DBs)
  • 24 Banded Hamstring Curls (red)

Got to use my new band/rack pegs. 🙂