Complete Set

My kettlebell collection is complete.

I’ve been sleeping past 7am all week. Finally! Out in the garage after 10am.

Warm-up

  • 2:00 Row (520m)
  • 10 Thrusters 45#

Conditioning

30:00 EMOM

  • 16 cal Row
  • 15 Thrusters (45#)
  • 20 Push-ups
  • 30 Russian Twists (45# plate)
  • 20 alt Strict Hanging Leg Lifts
  • 10 Evil Wheels

I’m easing my way back in to movements that hit the shoulders so I don’t come back too quick on this left one. The row + thruster combo was nasty and even then the push-ups added to it. I’d spend the next 3:30 after those three movements trying to get my heart rate back down. Good sweat session after not working too hard this week in the gym.

Four More Sets in Ten Minutes

Took a full rest day yesterday, even though I slacked in other workouts this week. ut in the garage just after 12 today.

Warm-up

  • 3:00 BikeErg (1,573m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weightlifting

E25S – 10:00

  • 2 Power Cleans (12 @ 185, 12 @ 195)

Shitty!! Two more sets of each weight in the same ten minute time domain, compared to going every 30 seconds like a few weeks ago.

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 20s Rest

Kept a pretty steady pace I think. Took me 3:46. Felt my calf after from the jumping.

Not Even Five Rounds

Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.

Warm-up

  • 4:00 SkiErg (911m)
  • 5/5 Single Arm DB Hang C&J (15#)
  • 5/5 Single Arm DB Hang C&J (30#)
  • 5/5 Single Arm DB Hang C&J (40#)

Conditioning

7 Rounds

  • 40 Double Unders
  • 20 Air Squats
  • 5/5 Single Arm DB Hang C&J (50#)

I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.

Midline

4 Rounds

  • 20 OH Plate Crunches (45#)
  • 20 alt Side Crunches
  • 20 Russian Twists (45#)
  • 10/10 Side Bends (70#)

Finished in 9:26, doing everything unbroken.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

  • 3:00 BikeErg (1,495m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Lateral Step-ups (20″)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 30#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 6/6 Lateral Step-ups (20″, 45#)
  • 8 alt Back Rack Reverse Lunges (145#)
  • 6/6 Lateral Step-ups (20″, 60#)
  • 8 alt Back Rack Reverse Lunges (165#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (175#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (185#)
  • 6/6 Lateral Step-ups (20″, 70#)

Conditioning

  • 50m TrueForm Run
  • 12 Russian KBS (70#)
  • 5 Rounds
    • 100m TrueForm Run
    • 12 Russian KBS (70#)
  • 50m TrueForm Run
  • 12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

  • 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

  • 12 EZ Bar Curl (56-56-61#)
  • 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

  • EZ Bar 21s (45-51-51#)
  • 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

  • 10 Hammer Curls (35#)

Midline

3 Rounds

  • 40 Weighted Flutter Kicks
  • 20 Weighted alt V-ups
  • 20 OH Plate Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 6/6 Lateral Step-ups (20″)
  • 12 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 40#)
  • 10/10 Single Leg Supported RDL (30#)
  • 10 alt Cossack Squats

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

  • 10/10 Single Leg Supported RDL (70# KB)
  • 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

3k Short

Out in the garage after 3pm.

Back

4 Sets

  • 8 Incline DB Row (35-40-45-45#)
  • 8 Incline DB Fly (30#)

4 Sets

  • 8 Underhand Lat Pull Down (115-126-137-148#)
  • 8 Upright Barbell Rows (45#)

4 Sets

  • 8 Seated Cable Row (115-126-131-137#)
  • 8 DB Pull Over (60#)

Midline

2 Sets

  • 10/10 Partner Banded Rotations
  • 16 Lying Leg Lifts (50# DB OH)
  • 16 OH Crunches (50# DB, legs flat)
  • 16 Seated Pike Leg Lifts

Conditioning

1,000m BikeErg

I was going to do 4k for time, but my legs were toast from spending a lot of time working on a project in the basement, standing on the concrete.

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

  • 3:00 BikeErg (1,532m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 10 Superman
    • 12 Bird Dog
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×155
    • 3×175

Weightlifting

E40S – 10:00

  • 3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

  • 4 Rounds (each)
    • 15/10 cal SkiErg
    • 16 Single DB Box Step Overs (24/20″, 50/35#)
  • 4 Rounds (each)
    • 200/150m TrueForm Run
    • 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.