Final day of my four day weekend and it’s a beautiful day. I walked 18 holes of golf and played well after a rough first two holes. A couple of hours later I went for a 3.61 mile run that took 34:16. I had no idea of my pace until I pulled out my phone to stop Runkeeper and I was pleasantly surprised to see 9:33 average because I felt good. Not sure what was up with my WHOOP because that would have been zone 4 for over half of the run and I was not pushing that hard.
Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.
I jumped on the bike early and we got started with the meat of our workout at 10am.
Warm-up
20:00 BikeErg (10,461m)
40 PVC Passes
Steamboats
Test
MAX Strict Chin-ups
I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.
Back
4 Sets
10 Straight Arm Lat Pulldowns (50#)
Used open palms and a grip width similar to bar muscle-ups.
4 Sets
10 Wide Grip Lat Pulldowns
10 Lay Back Lat Pulldowns
10 Supinated Close Grip Lat Pulldowns
Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!
4 Sets
10 Prison Back Fly (20-25-25-25# DBs)
10/10 Elbows Out Kroc Row (35#)
The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.
5 Set Drop Set
8 Incline Prone DB Rows (50#)
4 Max rep Drop Sets (45-40-35-30#)
Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.
Midline
4 Sets
12 Low-Pulley Knee-In w/ pause (25#)
12 Crunches w/ pause (30# DBs)
7/7 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Took the first three movements up a notch. Front rack carries are so good/bad!
I’m feeling my low back quite a bit and my shoulders/traps from the workout yesterday! Actually slept past 7am for the first time in nearly two weeks.
We loaded up the truck and headed to the park at noon, which is later than our typical Saturday, but it’s a cooler day so we wanted it to warm up a bit.
Warm-up
Run
10 Air Squats
10 Toe Touches
Ring Swings
Conditioning
4 Rounds (each, I go you go)
8 Sandbag Cleans (100/65#)
5 Muscle-ups / Ring Pull-ups
4:00 Rest
4 Rounds (each, IGYG)
4 Sandbag Cleans (100/65#)
5 Muscle-ups / Ring Pull-ups
4 Sandbag Cleans (100/65#)
This was a fun spicy one with so much of the hip involved. I was happy to get every set of muscle-ups unbroken. We finished at 10:32 for the first four rounder and 25:34 (11:02) for the second four rounder. Pretty good only slowing 30 seconds with all the extra transition time. I think this video was my first set of the second rounder.
Leg Work
2 Sets
Backward Sled Pull (⬆️ 70m 25+55/35#)
Forward Sled Pull (⬇️ between legs)
2x Lateral Monster Walk (30m ⬆️ & ⬇️)
2 Sets
Backward Sled Pull
Forward Sled Pull
2x
Forward Monster Walk (30m ⬆️)
Backwards Monster Walk (30m ⬇️)
The idea for the hill sleds came from Heppner. This would turn out bad over the next few days! I went double time on the second two sets of sled pulls and it was so much worse (better?) in creating leg burn. Oww!! Solid 2 hours out in the sun. These park workouts are becoming the best day of the week.
Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
Warm-up
5:00 Airdyne (113 cals, 2.67 km)
Monster Walks
Conditioning
Death By (alt EMOM, start with 12, +1 each round)
Burpee
Squat Jump
Push-up
Plyo Lunge
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
Starting getting a heart rate around 180
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Midline
Had to take a nice long recovery after that workout.
Got this one from @ibex_training. I had just written my own version of DB Linda the night before they posted this. Mine was doing 20-18-16… so same number of overall reps, but with two dumbbells. My version would have been horrible!
I was a little worried about so much bending forward with my back so I kind of took it easy on the first few rounds of squat cleans. I took a short break between sides on the cleans through 8 or 7 and then switched arms to go unbroken the rest of the way. Once you get through 8 you’re basically halfway done with all the reps and can turn on the gas the rest of the way without even resting between the cleans and deadlifts. I finished in 14:19. That was a fun one! Will be interesting to retest it later in the year, trying to go unbroken all the way.
Strength / Gymnastics
5 Sets
10 Lateral Raises (behind back, 10# plates)
20 Shoulder Taps
30s HS Hold
I did the first set facing away from the wall and then wall walked up for the other four sets. It’s so much easier to stay in a good position, keep balance, and get my hand to actually touch my shoulder when facing the wall! This was a good little combo.
90 fucking degrees outside at 4pm for our workout today!
Warm-up
10:00 BikeErg (5,340m)
Monster Walks
10 Monster Band Squats
8 Back Rack Reverse Lunges (45#)
Strength
5 Sets
16 Back Rack Reverse Lunges (85-105-115-125-135#)
8/8 Step Downs (15″)
I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.
Conditioning
42-30-18 Air Squats
21-15-9 HR Push-ups
Rest 4:00 and repeat
We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.
Midline
4 Rounds
6 Weighted Strict T2B (5# ankle weights)
20 OH Side Bend (20#)
12 Weighted V-up (5# ankle weights)
20/20 Pallof Press (red band)
Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!
It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.
Warm-up
15:00 BikeErg (7,832m)
PVC Passes
Wheeled the bike out back in the sun again. Increased pace every five minutes.
Back
4 Sets
12 Straight Arm Pull Down (45#)
Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.
4 Sets
12 Wide Grip Lat Pull Downs (80#)
12 Behind Neck Lat Pull Downs (80#)
12 Close Grip Lat Pull Downs (80#)
My bright idea to go from sets of 10 to 12. Idiot!
4 Sets
12 DB Pullover (50#)
12/12 Kroc Rows (53#)
5 Set Drop Set
8 DB Back Fly (40# DBs)
4 Max rep Drop Sets (35-30-25-20#)
I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.
Skills
I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!
Midline
4 Sets
12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (55#)
5/5 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Improved the knee-in movement by getting some straps to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.
Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.
Warm-up
5:00 SkiErg (1,013m)
Monster Walks
10 Monster Band Squats
Conditioning
10 Rounds
40 cal BikeErg
20 Squat Jumps
Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.
Gymnastics
5 Sets
1:00 Handstand Hold (facing wall)
1:00 Rest
This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.
Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.
Walked 18 holes yesterday and was a little sore in my chest and shoulders. Got a slight headache later even though I drank a lot of water with electrolytes. We headed to the track at Heritage High School at 3:00 today. Warmed up with a 400m jog.
5 Rounds
200m Run
100m Sprint
100m Walk
200m Run
100m Sprint
100m Walk
100m Sandbag Carry (100/65#)
Though I stayed pretty consistent and I felt good. Finished in 31:20. Not knowing how long something like this would take I originally programmed four rounds and added the fifth when I got there to make sure I went over the 30 minute time domain. With the warm humid weather my arms were so sweaty it got increasingly hard to keep golf of the sandbag, but I made each 100 meters unbroken.
6 Rounds
5x Bleacher Runs (18 steps)
20 Incline Push-ups (2nd bleacher seat)
This was much worst than I expected! So nice for a change of scenery and to be outside.
My back was better through the night again. Feeling good. Garage time at 4pm.
Warm-up
5:00 Airdyne (102cals, 2.54 km)
2×10 Steamboats
Gymnastics Test
1 Set of MAX Strict HSPU
I got 16, which is one shy of PR.
Strength
4 Sets
10 Dumbbell Z Press (35#)
10 Bent Elbow Lateral Raise (20# DBs)
4 Sets
10 Combo Shoulder Raise (15# DBs)
10 Upright Rows (53# KB)
Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.
4 Sets
8 Bench Press (2×165, 2×155)
8 DB Fly (30#)
8 Bench Press
I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!
Conditioning
20:00 AMRAP w/ Partner
30 Ring Dips
60 Hang Power Cleans (95/65#)
30 Box Jump (30/24″)
60 Russian KBS (53/35#)
Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!
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