Got up to do the fitness center yesterday morning but wanted the extra hour of sleep. We did do a hike on Friday afternoon too. Didn’t get up this morning but jumped on the treadmill after we finished working because I felt like I needed to sweat after all the good I’ve been eating. I had just drank a string beer too, so wasn’t the greatest run. Did 20 minutes, going 1.91 miles.
Didn’t sleep well and was pretty much up since 5:30, so around 7 I did a workout in my hotel room.
30:00 AMRAP
8+25
Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.
Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.
4 Rounds
On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.
Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.
I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.
3 Rounds
First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.
Time to pack and head to the airport!
I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.
That’s all? 🙂
That 3rd set of push-ups got rough!
Went in at 1pm.
Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.
I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.
I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.
It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.
That’s the most I’ve done for a triple and could have done more.
25:00 AMRAP
I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.
I don’t understand it, but I’ve been enjoying these longer workouts lately.
Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.
Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. 
Increased 10# over last time. Why not?
Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.
12 Rounds
The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.
That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.
4 Rounds
These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.
Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!
That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.
Went to the 4:30 class.
1/2 “Murph”
I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.
Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.
Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.
Fuck that’s a lot of dubs! Took me 7:15. Was trying to get 20-30 reps at a time.
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
4 Sets
Interesting.
10x
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
