The weather wasn’t good at all on Tuesday and my uncle was here all day yesterday, so I really needed to do something today. Feeling much better too.
I ran 4.09 miles in 39:49, changed out of my shoes, grabbed my sunglasses, and hopped in the kayak. The water was really choppy so I had to adjust my plans there. I went 2,855 meters in 32:37. Solid cardio for the day.
Before noon today I went for a run and did 2.35 miles in 25:08 and just felt sluggish. I wasn’t feeling myself in the hot tub or the lake and tried to take a nap in the afternoon. Maybe I’m getting sick from the girls, which could explain the extremely slow running yesterday and today.
The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.
1:00 BikeErg (450-475-500m)
10 Scap Pull-ups
10 PVC Passes
10 HR Push-ups
Oh man was I feeling it during the push-ups!
Back & Arms
10 Lat Pulldowns (115#)
10 EZ Bar Curls (66#)
I could really feel my biceps from yesterday.
10 Pendlay Rows (105#)
10 Double DB Skull Crushers (35#)
1:00 Burpee Box Jump Overs (24″)
I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.
Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.
10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers
Went 20# heavier than last week and it was no problem.
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg
I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.
Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.
20 PVC Passes
Seated DB Shoulder Press
5 Deadlifts (45#)
5 Hang Muscle Cleans (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 C&J (75#)
E2M – 5 Rounds
10 Seated DB Shoulder Press (35-40-40-40-45#)
15 C&J (95/65#)
With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.
Ran some errands this morning and workout around 10.
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
10 Bench Press (45#)
10 Tricep Pushdowns (38#)
6 Rounds (IGYG)
12/8 cal Standing BikeErg
10 Plyo Lunges
10 Squat Jumps
10 Reverse Lunges
We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.
20:00 EMOM (alt)
10 Bench Press (95#)
12/8 cal SkiErg
15 Tricep Pushdowns (49#, spin bar)
50 Mountain Climbers
Going from the SkiErg to the push downs was a real burn, especially for 15 reps.
Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!