Got over eight hours of sleep for the second night in a row! Who am I? In the garage at 4pm.
5:00 BikeErg (2,539m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstand Balance Breakthrough
10-5 Shoulder I-Y Band Drill
3x30s Handstand Shape 45 degree Hollow
3x30s Hollow Hold
3x30s Handstand Tuck Balance
All with 45 seconds of rest between the 30 seconds of work. This stuff is already feeling better. We’re excited to see where this program goes over the next three weeks.
Update: After going to log this on the platform I noticed more notes that explained how to do it. It was supposed to be done as 30 seconds of each of the three movements and then rest 1:30-2:00. Whoops! We still felt like it was effective.
10/10 DB Split Squats
10 DB Stiff Legged Deadlifts
I used the same pair of dumbbells for both movements and did 35-40-45-50#.
12 DB Front Squats (35# DBs)
12 DB Sumo Squats (70# KB)
10/10 Suitcase Deadlift (70# KB)
10/10/10 Calf Raises (50# DBs, out, neutral, in)
Warmed up with 5×45, 5×95, 3×135, and 2×165 touch-n-go power cleans.
10 Burpee Pull-ups
5 Power Cleans (185#)
My round times were 1:25 – 1:20 – 1:15 – 1:13 – 1:06, which I’m stoked about. After the first round I would have said that pace was going to be hard to keep. Burpee pull-ups are a movement where you find your rhythm and comfort once you get going.
I really love these repeater style workouts because they’re making me push much harder than I ever would and I’m learning new things.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
Feeling yesterday’s workout already. Out in the garage at 9:30 to start.
I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.
Handstand Balance Breakthrough
20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold
Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.
Back & Chest
10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold
12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)
Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.
Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
5 Rounds (30s work / 30s rest)
Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
Sandbag Hill Carry (up, 100#)
Hill Run (down)
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
This morning I walked 18 holes of golf by myself because it was so wet that they wouldn’t let carts out. That soggy ground always gets me and my legs were tired in the evening. I’m sure yesterday’s training had something to do with it as well. Decided to jump on the bike at night to try to loosen up a bit.
This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.
Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.
7 Push Jerks (155#)
I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.
I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.
4 Strict Pull-ups
12 Russian Twists (45# plate)
4 Strict HSPU
12 Plyo Lunges
These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.
I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.
10 Kip Swings
E3M – 5 Sets
A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.
The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.
10/10 yard Shuttle Sprint
20/20 yard Shuttle Sprint
30/30 yard Shuttle Sprint
I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?
When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.