Month: May 2021

Gorilla Get Overs

Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.

Warm-up

  • 3:00 BikeErg (1,528m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Strength

Overhead Squats

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.

Conditioning

  • 50 cal BikeErg
  • 5 Rounds
    • 5 Power Cleans (135#)
    • 5 Burpee Box Get Overs (32″)
  • 40 cal BikeErg
  • 4 Rounds
    • 4 Power Cleans (155#)
    • 4 Burpee Box Get Overs (32″)
  • 30 cal BikeErg
  • 3 Rounds
    • 3 Power Cleans (185#)
    • 3 Burpee Box Get Overs (32″)

It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.

Running AMRAPs

Hit the workout around 10:30 in the garage.

Conditioning

  • 12:00 AMRAP
    • 200m Run
    • 10 Strict Pull-ups
  • 2:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 20 Push-ups
  • 2:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 30 Air Squats

I did two pull-ups at a time and got through 5 + 200m + 2 pull-ups. I started out way too conservative by doing 4×5 for the push-ups, because of my struggle during the workout a couple days ago. I was able to do 2×10 in my last two rounds and did exactly 7 rounds. I also was a bit conservative with the squats but that third AMRAP is kind of a shitty combo. I did 5 + 200m + 9 squats.

Now it’s time to work on the outside of the house for the afternoon.

Friday Hour

My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.

Back

3 Sets

  • 15 Seated Wide Grip Horizontal Row (93-104-104#)
  • 15 Incline Back Fly (20# DBs)

3 Sets

  • 15 Seated Double Handle Row (104#)
  • 15 Incline DB Row (30# DBs)

Higher rep back work to help with Murph volume.

Conditioning

  • 50 Sit-ups
  • 50 Handstand Push-ups
  • 50 Sit-ups
  • 50 Push Press (95/65)
  • 50 Sit-ups

Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.

Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.

Mayhem Murph Prep

Yesterday I walked 18 holes since I was supposed to have a demolition crew coming over today. That got pushed back to Monday though. It’ll be a week tonight and my upper abs are still sore! Mowed the lawn during lunch today and out in the garage at 4pm.

Warm-up

  • 2:00 BikeErg (1,018m)
  • 15s Dead Hang
  • 40 alt Arm Circles

Conditioning

  • 500-400-300-200-100m Run
  • 5-4-3-2-1 Rounds of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Jumped around it the Mayhem daily workouts to get up to the Murph prep stuff. Of course I went out hot on the run. My shoulders felt really tight for several rounds of “Cindy” and the push-ups started to get hard near the end of the 4 rounds. Finished in 20:43. That was tough and I had some “Fran-lung” going on afterwards.

Abs Are Still Sore

Yesterday I finally got back on the golf course after not being out in a month. Last night I was falling asleep on the loveseat and I slept through the night for the first time in like a year! Out in the garage at 4pm but taking it easy for a few days. My abs are still sore from the 110 GHD sit-ups.

Conditioning

15 Rounds

  • 1:00 SkiErg
  • 1:00 Rest

I went 244, 247, 250, 251, 251, 252, 251, 252, 252, 253, 252, 252, 252, 254, and 257 meters.

Midline

3 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
  • 10s Rest

This was from DLB, but she seemed to have removed the Instagram post. I went 21 each time on the tucks, 12-12-14 on the leg lifts, 15-15-16 on the jack knives, and 20-26-32 on the up and overs

2021 AGOQ Event 5

After the bike yesterday I mowed the lawn and spent a few hours working on the outside of the house. Was good to keep moving. My body is still sore as fuck this morning.

Warm-up

  • 10:00 TrueForm Walk (1.16 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3 Rounds
    • 10 PVC Passes
    • 10 PVC OHS Squats
  • Power Snatch + OHS
    • 1+6 @ 45
    • 1+6 @ 95
    • 1+3 @ 115
    • 1+3 @ 135
    • 1+3 @ 155

2021 Age Group Online Qualifier Event 5

12-9-6 (10:00 Time Cap)

  • OHS (165#)
  • Burpee Box Jump Over (30″)

I hadn’t done an overhead squat in over a year until two weeks ago and this is heavy! I did the first six and had to drop the bar. Oh boy! Even had a single in that round of 12, but made a comeback the rest of the way to get through 3 of the 6 OHS for 45 reps of the 54 total. I would have loved to finish this one, but my overhead stability and leg strength coming out of the bottom of the OHS just isn’t there. Proud I kept fighting while having to do 8-9 snatches I think!

Made it through a really tough weekend without tweaking my back and that’s a first place trophy for me. It was fun to compete again and I’m sure I’ll have more to say after the final results are out tonight.

2021 AGOQ Events 4 & 3

Woke up sore but feeling better than expected. Went for a 2.73 mile walk at 9:30 to loosen up. Out in the garage at 3 after a nap.

Warm-up

  • 3:00 BikeErg (1,434m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats

2021 Age Group Online Qualifier Event 4

4RM Front Squat

  • 10×45
  • 5×95
  • 5×135
  • 3×165
  • 2×185
  • 2×205
  • 2×225
  • 4×250

About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.

Warm-up 2

  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 DU
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)

2021 Age Group Online Qualifier Event 3

15:00 Time Cap

  • 75 Cleans (135#)
  • 300 Double Unders

This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.

2021 AGOQ Events 1 & 2

Still no golf yesterday with the cold weather, but I did get a little time to tear apart more of the structure from the sunroom. I took today and tomorrow off work because I knew I’d be useless with the AGOQ happening. Tried to keep myself busy today with errands, small tasks around the house, and a nap. I got my garage setup early for event 1 so I could get it done shortly after the workouts were released at 3pm.

Warm-up

  • 5:00 BikeErg (2,230m)
  • 20 PVC Passes
  • Hanging
  • 10 DB Push Jerks (25#)
  • Bottom Squat Hold
  • 5 DB Push Jerks (40#)
  • Handstand Hold

2021 Age Group Online Qualifier Event 1

5 Rounds – 20:00 Time Cap

  • 15 HSPU
  • 15 DB Shoulder to OH (50# DBs)
  • 15 cal Row

My plan was 3×5 HSPU, 8-7 or 9-6 with the dumbbells, and around 1,200 cal/hr. That quickly changed on the second round of dumbbells. For the most part after that I was doing 4 sets on both movements. My average pace on the rower was probably about 1,150 cal/hr, expect for the final row when I sent it. Finished at exactly 19:00 and was wrecked!

Got to Next Level Fitness around 5:30pm.

Warm-up

  • Lay on GHD
  • Duck Walk
  • Partial Rope Climb
  • Toe Touches

2021 Age Group Online Qualifier Event 2

20:00 Time Cap

  • 60-50-40 GHD Sit-ups
  • 6-5-4 Rope Climbs (15′)
  • 60-50-40 Pistols

I hadn’t been on a GHD in well over two years and hadn’t climbed a rope using legs in about that long as well. For someone who has to be careful with low back tweaks, this is a scary workout I’m not conditioned for. My goal was to be smart and not get hurt. Wearing lifters for the pistols really affected the rope climbs and not in a good way. Just a nasty workout all around with so much interference on the low back in all three spots. Got through 28/50 pistols for 209 reps.

Sweat & Breathe

Yesterday it ended up raining on and off most of the day, so I obviously didn’t golf. Out in the garage at 4pm.

Hung up my shorty rope and did a refresher on how to climb a rope using my legs because I probably hadn’t done it in two or three years. At the old gym the ceiling was like 12-13 feet and the reps were usually small whenever the movement came up, so I’d always go legless. Got the hang of it enough to survive AGOQ Event2

30:00 EMOM (alt)

  • 15 cal Row
  • 15 cal BikeErg
  • 12 cal SkiErg

Took 40-45 seconds each and got progressively faster.