All the Way Over

Last night I used my massage gun on my quads and thighs, hoping it would help with recovery from that workout. My legs seem okay today and my back is feeling better each day. Met at the Heritage High School track at 10am.

Warm-up

  • 4x
    • 50m Run
    • 50m Backwards Run
  • 5 MB Push-ups
  • 2 Over the Box Jumps (24″)

Conditioning

IMG_744940:00 AMRAP

  • 400m Run
  • 10 MB Cleans (20#)
  • 10 Over the Box Jumps (24”)
  • 10 MB Push-ups

I looked at my phone after the first round and it took 3:45 and then I was taking off to start my sixth round as the timer app let me know the workout was halfway through. Hoped I could keep up the same pace. I had to rush it in the final minute, but I finished my final push-up just before the buzzer to get exactly ten rounds.

The sweat was pouring off me in the first round since it was already 80° by the time we started. I ditched the sunglasses three or four rounds in because they were getting sweat on the lenses. I made sure to concentrate on those box jump overs because of how sketchy the boxes at the track were. Lots of legs in this one.

Recovery kept getting worse as the rounds progressed.

Midline

4 Sets

  • 10/10 Side Plank Reaches
  • 20 Plank Breakdancer Kicks
  • 20 Russian Twists (20# MB)

When the Bike Bites Back

They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

  • 5:00 Ski Erg (1,033 cals)
  • Monster Walks
  • 10 PVC Passes

Skill

Jumping Bar Muscle-ups

  • 3-3 singles
  • 5-5-5 unbroken

Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.

Conditioning

5 Rounds

  • 15 cal BikeErg
  • 10 DB Reverse Lunges (50#)
  • 20 Plyo Lunges
  • 20 Curtsy Lunges
  • 2:00 Rest

Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.

In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

  • 10 Hammer Curls (30# DBs)
  • 20 Shoulder Taps (facing wall)
  • 30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

Seems Like a Minor One

Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.

Warm-up

  • 10:00 Airdyne (201 cals, 5.05 km)

Conditioning

3 Rounds w/ Partner

  • 30 Ring Dips
  • 60 cal BikeErg (no seat!)
  • 60 HR Push-ups
  • 60 Single DB Front Rack Walking Lunge (50/35#)

We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.

Accessory

3 Sets

  • 10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
  • 10 DB Chest Fly (25-30-30# DBs)

I might be able to try the 35s again for these.

3 Sets

  • 10 alt Underhand Bench Press (50# DBs)
  • 10 Underhand Front Raise (8# DBs)

Those underhand benches are awkward with the dumbbell wanting to go all over the place.

3 Sets

  • 12 Tricep Pushdowns (Rope, 45-50-50#)
  • 12 Combo Shoulder Raises (10# DBs)

The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.

Man Down in the Third

Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,058m)
  • Monster Walks
  • 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (95-115-125-135-145#)
  • 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

  • 20 alt V-ups (20# MB)
  • 10 Renegade Rows (50# DBs)
  • 10/10 Partner Banded Rotations/Holds (red)
  • 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

  • 10-8-6
    • Thruster (95/65#)
    • Burpee Pull-ups (normal height)
  • Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

Three Dollars

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.

As a bonus, I found $3 in the street!

 

img_4656-1.jpg

Matched with Chin-ups

Sore. All. Over.

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.

massage-gun

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!

Two Hours of Sun

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.

Not Bad and Then It’s Really Bad

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.

4 Rounds

  • 20 alt V-ups
  • 10 Hollow Rocks
  • 10/10 Side Plank Bounces

No clock, just work.

Single Linda

I can feel my hamstrings and ass a bit from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,094m)
  • 20 PVC Passes
  • Steamboats
  • Deadlift (right)
  • Deadlift (left)
  • Floor Press (right)
  • Floor Press (left)
  • Hang Squat Clean (right)
  • Hang Squat Clean (left)

The lifts were done after the handstand push-ups test, using with a 35# dumbbell.

Gymnastics Test

MAX HSPU

My old PR was 23, done three years ago. Was feeling good and got 30!!

Conditioning

Single DB Linda (50/35#)
10-9-8-7-6-5-4-3-2-1

  • Deadlift (right)
  • Deadlift (left)
  • Floor Press (right)
  • Floor Press (left)
  • Hang Squat Clean (right)
  • Hang Squat Clean (left)

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.

The Rematch

On Sunday afternoon I made a new shoe rack for all of my workout kicks. Yesterday I walked 18 holes of golf.

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!