Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 5:00 SkiErg (1,165m)
  • 5:00 BikeErg (2,615m)
  • 3×5 Handstand Kick-ups

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (49#, rope)

4 Sets

  • 10 Seated Cable Row (104-109-109-109#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93-93-98-98#)
  • 10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
  • 10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (38-49-49-49#)
  • 10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

  • 25 Swimmer Crunches ⁣
  • 25 Crunches⁣
  • 25 Leg Lifts
  • 25 Single Leg Lifts ⁣(big Flutter Kicks)
  • 25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,500m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 3×135

Weightlifting

  • 4:00 EMOM
    • 3 Power Cleans (155-165-175-185)
  • 3:00 EMOM
    • 2 Power Cleans (195-205-215)
  • 4:00 EMOM
    • 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

  • 10 Box Jumps (24″)
  • 10 Pull-ups
  • 10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

  • 8/8 Plank Row and Tricep Kickback (20#)
  • 8/8 Plank with Front Raise (12#)
  • 16 alt Plank T Extension
  • 8/8 Plank Knee to Elbow
  • 1:00 Rest

Took me 10:32 to finish.

Accessory

  • 2x30s Dead Hang Partner Push
  • 3 Sets
    • 10/10 Wrist Curls (15#)
    • Wrist Roller (5#)
    • 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

Blown Triceps

Workout at 10am.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 20 PVC Passes
  • 2 Sets
    • 10 Trap Raise (5#)
    • 10 Cuban Rotations (15#)

Chest & Triceps

Landmine Bench Press

  • 5/5 @ 45#
  • 8/8 @ 60-65-70-75

3 Sets

  • 8 Incline DB Bench Press (60#)

3 Sets

  • 8 DB Skull Crushers (30-35-35# DBs)

5:00 AMRAP

  • MAX Tricep Pull Down (rope, 37#)

We went back and forth doing sets. I did 20-20-15-15-18.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • DB Floor Press (45# DBs)
  • Push-up

This was pretty bad. I managed to stay unbroken with the dumbbells, but not with the push-ups. Finished in 4:35.

Stretch

  • 2×10 Butcher’s Block (35#)
  • 2x30s Butcher’s Block Stretch (35#)

Thanksgiving 2020

I started my own tradition several years ago, so was in the garage at 9am to get in the workout. I remembered to put the kettlebell in the house yesterday so it wouldn’t be ice cold.

“Sissy Test”

  • 25 -> 1 Burpee
  • 1 -> 25 Russian KBS (53#)

I started with step back and step up burpees from the first rep and continued all the way through. Each round I split the reps between which leg was leading so I wouldn’t cause one side or the other to do more work since it was like a lunge on every rep. I started using chalk on the last 3-4 sets of swings and was able to do every set of them unbroken this year, when I usually have to break up the last few sets. Kept a steady heart rate and just kept moving, with a better time than last year.

  • 2012/04/19 – 41:38
  • 2012/11/22 – 38:16
  • 2017/11/23 – 43:34
  • 2018/11/22 – 39:32
  • 2019/11/28 – 41:07
  • 2020/11/26 – 39:50

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 I-Y (red)
  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Single Leg RDL (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Single Leg RDL (75#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 4 Landmine Squats (45#)
  • 4 Barbell Hip Thrusts (45#)
  • 4 Landmine Squats (90#)
  • 4 Barbell Hip Thrusts (95#)
  • 4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunge (155-165-175-185#)
  • 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

  • 8 Landmine Squats (145-155-165-175#)
  • 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5#)
  • 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 100m TrueForm Run
  • 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Sorry Snatch

Warm-up

2 Sets

  • 10 Weighted Dead Bugs (15# plate)
  • 10 Half Kneeling Pallof Press (red)
  • 10 Front Rack Marches (30# DBs)
  • 10 Straight Legged Glute Bridge Marches
  • 10 Slow Goblet Squats (35#)

This came from Bethany.

  • 5 Power Snatch (45#)
  • 5 Muscle Snatch (45#)
  • 5 Power Snatch (75#)
  • 3 Power Snatch (95#)

Weightlifting

  • 4:00 EMOM – 3 Power Snatch (115-115-125-125)
  • 3:00 EMOM – 2 Power Snatch (135-145-155)
  • 3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻‍♂️

Conditioning

Partner Chipper

  • 80 Thrusters (45/35#)
  • 40 Burpees
  • 60 cal SkiErg
  • 80 Sumo Deadlifts (155/105#)
  • 60 cal SkiErg
  • 40 Burpees
  • 80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

  • 16 Landmine Twists (45# + 25#, club grip)
  • 10/10 Hanging Oblique Knee Raises
  • 20 Weighted Jack Knives (20# DB)
  • 20s Hollow Hold

Handstands

  • 2x30s Dead Hang Partner Push (wide)
  • 3×5 Handstand Kick-ups
  • 4 Eagle Arms
  • 30s Dead Hang Partner Push

That was a full two hour session today.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

  • Bottom Squat Hold
  • 3:00 SkiErg (701m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Rear Delt Band Pull Aparts (red)
  • 10 DB Bench Press (40#)
  • 5 Goblet Squats (35#)

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (40#)
  • 8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

  • 12 DB Pull Over (60#)
  • 12 Tricep Push Down (bar, 60#)

4 Sets

  • 10 Close Grip Bench Press (115-125-135-145#)
  • 10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

  • 12 Pull-ups
  • 20 Goblet Squats (53#)
  • 8 Pull-ups
  • 1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.