Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

Short Bench Rests

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50)

Wanted to get one more than the first time through the program so did 56.

100 Push-ups

Went 6×5, 22×3, 4 to finish in 4:25.

Bench Press

  • 3 sets to failure @ each (155/125/100#)

To speed things up and fatigue more we went right after each other all the way through instead of keeping to three minute rests. I did 15-10-9, 17-12-12, and 20-20-16. Still a ton of reps, but fewer than before.

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

3 Rounds

  • 250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (20”, 20# DB)

3 Rounds

  • 500m BikeErg
  • 12 DB Reverse Lunges (30#)
  • 20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? 😉

Midline

Tabata

  • 20 Pike-ups
  • 30 Oblique Hell Touches
  • 16 alt V-ups
  • 40 Russian Twists

Every Machine

I’m really feeling my triceps from the first day of the chest program.

30:00 AMRAP

  • 5 HSPU
  • 400 BikeErg
  • 20 Plyo Lunges
  • 200m Row
  • 10 Pull-ups
  • 120m TrueForm Run
  • 40 Mountain Climbers
  • 200m SkiErg

This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.

Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

  • 20 PVC Passes
  • Trunk Twist
  • 10×45
  • 10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

  • 10 cal BikeErg
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)
  • 10 cal Row
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

  • 1:00 Plank
  • 50 Hollow Flutter Kicks
  • 10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.

Have a Merry One

Partner workout with B. This is the work I did

  • 4×12 cal Row
  • 4-4 Strict Pull-up
  • 5×12 Push-up
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 DB Push Press (40#)
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 Renegade Row (40#)
  • 5×10 Tuck Jump
  • 5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.

WHOOP, There It Was

I ended up not working out Tuesday because I was exhausted and maybe feeling a bit of breathing in too much from using a paint sprayer to apply primer to our cabinet doors. I dumbly didn’t wear my respirator for the first half of the day.

Several months ago I decided I wouldn’t renew my WHOOP subscription and that ended. Wearing it 24/7 leaves marks on my wrists that take forever to heal and when I really thought about it, what information was I getting from the device to improve my life? It frequently read my heart rate way too high for long periods of time, especially when working with my hands, sanding or painting. I’m glad to be done with it.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Leg / Conditioning

3 Rounds

  • 200/250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (24″)

3 Rounds

  • 400/500m BikeErg
  • 12 DB Reverse Lunges (25#)
  • 12 DB Squats (25#)

Midline

4 Rounds

  • 20s Crunch (11)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest
  • 20s Oblique Heel Touch (26)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest

Hold It

4 Rounds

  • 15/10 cal Row / Sandbag Hold (100/65#)
  • 20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
  • 20/16 Box Jump (20″) / Plank
  • 16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)

One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.

Stuck

Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.

Conditioning

50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.

Back

4 Sets

  • 10 Lat Pulldown (104#)
  • 10 Underhand Lat Pulldown (104#)

Midline / Accessory

3 Rounds

  • 160′ Suitcase Carry (70# KB)
  • 30/30s Side Planks
  • 1:00 Bottom Squat Hold
  • 30s Hollow Hold

Six Unbroken 100s

My upper abs are pretty sore from those bench bicycles already.

36:00 EMOM (alt)

  • 100 Jump Rope
  • 24 Lunges
  • 25 Push-ups
  • 26 Seated Leg Lifts over DB + 30 Plank Hip Dips
  • 15 cal BikeErg
  • 16 Double Dumbbell Step-ups (20”, 20# DBs)

Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.