Month: October 2020

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 20 Shoulder I-Y (red band)
  • 3 Rounds
    • 30s Handstand 90° Hover
    • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

  • 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

  • 8/8 Static DB Curls (30-35-35#)
  • 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

  • 10 Hammer Curl + Shoulder Press (40#)
  • 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

  • Barbell 21s (45#)
  • 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

  • 10 cal Row
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders
  • 10 cal SkiErg
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

Lucky 7s

I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.

Conditioning

  • 7:00 BikeErg (3,562m)
  • 7:00 Row (1,786m)
  • 7:00 SkiErg (1,621m)

Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.

Back & Chest

3 Sets

3 Sets

  • 10 Weighted Ring Dips (20#)
  • 10 Wide Grip Pull-ups

3 Sets

  • 8/8 Decline Static Bench Press (50-60-60#)
  • 8 Lat Pulldowns (126#)

3 Sets

  • 8 Chest Fly (40-45-45# DBs)
  • MAX Ring Rows (18-14-12)

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.