I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.
Conditioning
7:00 BikeErg (3,562m)
7:00 Row (1,786m)
7:00 SkiErg (1,621m)
Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.
12 Handstand Kick Up Against Wall (~10s + pull feet away)
Got 2-3 solid holds with my feet off the wall. Progressing!
Conditioning
35:00 AMRAP (Partner)
8 HSPU
12 Sumo KB Deadlifts (53/35#)
16 Plyo Lunge
12 HR Push-ups
12/8 cal Row
4 Power Cleans (185#)
The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.
I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.
Warm-up
5:00 BikeErg (2,450m)
80′ Lateral Monster Walk
80′ Monster Walk
Handstand Balance Breakthrough
Wrist Warm-up
2 Sets
20 Banded Arm Circles
3 Sets
2 Handstand Split to Stacked
2 Sets
30s Wall-facing HS Hold
The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.
Legs
4 Sets
20 DB Walking Lunges (diagonal, 50# DBs)
10/10 Single Leg RDL (foot on wall, 70# KB)
3 Sets
12 Barbell Hip Thrusts (85#)
12/12 Lateral Step-ups (50# DB, 24″)
I bet it’s been at least three years since I’ve done barbell hip thrusts.
12 DB Front Squats (40# DBs)
12/12 Single Leg Calf Raises
12 DB Front Squats
12/12 Single Leg Calf Raises
12/12 Single Leg Calf Raises
I skipped the third set of squats because my back was feeling weird.
Conditioning
2 Rounds
10 Pull-ups
10 Box Jump Overs (24/20″)
15 Hang Power Snatch (75/50#)
10 Box Jump Overs (24/20″)
10 Pull-ups
3:00 Rest
Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.
The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.
Arms
5 Sets
5 Weighted Ring Dips (25-30-35-40-45#)
3 Sets
12 EZ Bar Preacher Curls (56-66-66#)
12 French Press (60# DB)
3 Sets
12 Tricep Pulldowns (underhand, 71#)
8/8 Static Hammer Curls (30# DBs)
6:00 EMOM (alt)
30s Tricep extensions on Ski Erg
30s Bicep Curls on Rower
Conditioning
2 Rounds
200m Run
25 T2B
30 Burpees
35 Sit-ups
40 Double Unders
45 Hollow Scissor Kicks
I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.
Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.
Conditioning
CrossFit Games Open Workout 13.2 10:00 AMRAP
5 Shoulder to Overheads (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps/Step-ups (24/20″)
Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.
Midline
4 Sets
12 Low-Pulley Knee-In (27#)
15 OH Crunches (2s pause, 60# DBs)
7/7 Hip Abducted Evil Wheels
80m Sandbag Carry (100#)
Suped-up the original weighted ab workout we did in May to get this. It was very effective!
Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!
Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.
We didn’t time the handstand split to stacked work, but kept alternating between us with time on the wall getting a feel for the drill. It was a new challenge for sure. Probably went 6-8 times each.
Gymnastics Test
MAX Strict Pull-ups
Haven’t tried this since May 10th when I got 17. Maybe not the best day to test after doing 56 muscle-ups last night, but I was still able to get 19! And I have the 🌲 back!!
Back & Chest
Warm-up
5 Pendlay Row 45
5 Bench Press 45
5 Bench Press 115
3 Sets
12 Pendlay Row (115#)
12 Bench Press (165#)
I could definitely feel tired in the various muscles doing these sets.
3 Sets
12 Seated Cable Row (120#)
12/12 Static DB Bench Press (60# DBs)
Wasn’t sure about the 60s for this, but they went well. Glad I bought them.
3 Sets
10 Close Grip Chin-ups
10 Weighted Ring Dips (15#)
2 Sets
8-10-12 Renegade Row (Right, 50-40-30#)
8-10-12 Renegade Row (Right, 50-40-30#)
Nasty. Go all three dumbbells with increasing weight on one arm before repeating with the other arm. Rest 2-3 minutes and do it again.
My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.
Warm-up
400m Run
10 Kip Swings
20 PVC Passes
Gymnastics
E2M – 7 Sets
8 Muscle-ups
I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.
I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.
I think this video is some of the reps in round three.
Conditioning
30:00 AMRAP
80/80m Hill Run
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
80/80m Hill Suitcase Carry (50#)
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).
Felt pretty good this morning after another good night of sleep. Workout at 4pm.
Warm-up
5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstand Balance Breakthrough
3 Rounds (NFT)
10/10 Bottoms Up KB Press (15#)
20s Handstand 90 degree Hover
10 Wall-facing Handstand Sponge Shift
Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.
Legs
4 Sets
20 Walking Lunges (40# DBs)
10 Good Mornings (75#)
3 Sets
12 Goblet Squats (70# KB)
12 DB Step-ups (24″, 50# DBs)
This superset was absolutely brutal!
Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.
3 Sets
20 Sumo KB Deadlifts (70#)
30s Superman Hold
Conditioning
2 Rounds
45s cal BikeErg
15s Rest
45s Push-up + DB Pull Through (50#)
15s Rest
45s cal BikeErg
15s Rest
45s Renegade Rows (50# DBs)
15s Rest
First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.
I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.
We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!
Arms
3 Sets
EZ Bar 21s (56#)
12 Tricep Pulldowns (rope, 65#)
3 Sets
10/10 Single Arm Bench Supported Curl (25#)
10 EZ Bar Skull Crushers (66-71-76#)
3 Sets
8/8 Static DB Hammer Curl (30#)
10/10 Tricep Kickbacks (25#)
3 Sets
5 Wrist Curl (12#)
5 Reverse Wrist Curl (12#)
10 Plate Hammer Curl (10#)
Massive pump!
Conditioning
15:00 AMRAP
5 Strict C2B Chin-ups
15 Ball Slams (20# MB)
10 DB Push Jerks (40# DBs)
15 Seated Tucks
More arms on arm day? Yep!! This went well and I got through 6+30.
I’m sore in every part of my body. No exaggeration. No outdoor workout this weekend because of the chilly weather and our schedules. In the garage at 10am today.
Conditioning
30:00 EMOM (40s Work / 20s Rest)
cal Row
Step-ups (20″)
cal Bike Erg
Push-ups
H2H KBS (53#)
Meant to be a recovery type workout. Of course after I got a couple of rounds and was feeling good I decided to push it. I went 12-13-13-15-15-16 on the row, 14-15-16-16-16-18 on the step-ups, 12-12-14-14-15-16 on the bike, 32-37-38-39-40-42 push-ups, and 22-22-24-24-24-24 with swings. My body felt much better after moving through this.
