Month: March 2021

Upper Ab Burnout

Yesterday was a rest day with family in town. Kind of tired though. Out in the garage at about 12:45 for some quick work.

Warm-up

  • 5:00 Row (1,268m)
  • 5:00 SkiErg (1,075m)
  • 5:00 TrueForm Run (0.75km)

Midline

4 Rounds

  • 20s Hollow Hold
  • 20 OH Crunches (55# plate)
  • 20 Russian Twists (55# plate)
  • 20 alt V-ups

The thick 55 pound plate is not fun for the twists. This was definitely an upper ab burnout. Finished in 9:28.

Turnt Curls

My back was feeling off through the night and when I woke up, so I adjusted today’s workout to give it some rest. Workout at about 12:30 today.

Arms

3 Sets

  • 15 Single DB Curls (40-45-50#)
  • 15 EZ Bar Skull Crushers (56-61-61#)

These single dumbbell curls were holding a head of a dumbbell in each hand and curling it up. Different.

3 Sets

  • 8/8 Static DB Curls (25#)
  • 8 DB Curls (25#)
  • 15 Tricep Pulldowns (rope, 60#)

3 Sets

  • 15 Turned Out DB Curls (20-20-25#)
  • 15 Tricep Pushdowns (bar, 60#)

I kind of liked these “turnt” curls.

Conditioning

15:00 BikeErg

Took me a little bit to settle in and probably warm-up. Went 8,110 meters.

Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

  • 2:00 SkiErg (406m)
  • 20 PVC Passes

Midline

4 Rounds

  • 30 Hollow Rocks
  • 30s Sandbag Hold (100#)
  • 20s Superman
  • 20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

  • 1-2-3-4-5… Strict Pull-ups
  • 2-4-6-8-10… DB Goblet Squats (50#)
  • 2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

Add More Reps

Out in the garage after 2:30 for a quick one.

Warm-up

  • 3:00 SkiErg (681m)
  • 40′ Lateral Monster Walks
  • 40′ Monster Walks
  • 5 C&J (45#)
  • 10 Step-ups (24″)
  • 5 C&J (75#)
  • 10 alt Single DB Step-ups (24″, 35# on shoulder)
  • 5 C&J (95#)

Conditioning

15:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 12 alt Single DB Step-ups (24″, 50# on shoulder)
  • 6-6-6-8-10 C&J (115#)

Six was too easy so I increased the clean and jerk reps for the final two rounds. I think eight all the way through would have been pretty good or ten if I really wanted to suffer.