Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.
4 Sets
Took about 20 minutes!
Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA
8×3 Kick-ups
Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.
4 Sets
Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.
4 Sets
I’m so weak in my squat now.
3 Sets
All three movements are feeling much better.
10:00 AMRAP
I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3 Sets
I did 12-8-7.
4 Sets
4 Sets
4 Sets
3 Sets
3 Rounds
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
3 Sets
2 Sets
2 Sets
This came from Bethany.
I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻♂️
Partner Chipper
We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.
3 Rounds
That was a full two hour session today.
Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.
4 Sets
Was close to failure on the bench presses the last two sets.
3 Sets
4 Sets
The bench press felt really good here.
3 Sets
Not as good to start today, but better on the other two sets, with 35-25-22.
3 Rounds
Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.
Out in the garage a little after 11am. Warmer day, so didn’t need the heat.
2 Rounds
Some simple active recovery. I’m really enjoying the TrueForm Trainer.
Warm-up
5 Rounds
I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.
4 Sets
This was a really good core workout.
Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.
6×3 Kick-ups
These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.
4 Sets
Was feeling pretty good, so starting to add some weight.
4 Sets
We really liked these landmine squats, so will be using them often.
3 Sets
15-10-5
I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.
I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.
As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.
With our new training block, epic back days are making a return. Out in the garage at 3:30pm.
4 Sets
4 Sets
4 Sets
4 Sets
It was good to be back to doing a long back day!
3 Rounds
Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.
20.1 – 10 Rounds – 15:00 Time Cap
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
3 Sets
Really felt this one the upper abs.
The kick-ups went well after nearly a week break.
Nick Momrik's Fitness Logs 