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.

IBEX Pump Session

Quick work today. I’ve been busy working on prepping cabinet parts for paint. We grabbed this from an old IBEX workout.

3 Sets

  • 10 Barbell Curls (45#, slow descent)

3 Sets

  • 20 Double Hammer Curls (20#)

4 Sets

  • 12/12 Kroc Rows (50# DB)

4 Sets

  • MAX Strict Chin-ups

My hands felt sweaty for the first set, so chalked up on the rest, but didn’t use grips. Managed 8-10-7–7.

3 Sets

  • 30 Bicycle Crunches (on Bench)

These were really hard!

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

  • 12/12 Single Arm Incline DB Row (25#)
  • 12 Incline Back Fly (15#)

4 Sets

  • 10 Straight Arm Lat Pulldown (49#)

4 Sets

  • 10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

  • 100 Jump Rope
  • 15 cal BikeErg
  • 24 Reverse Lunge
  • 15 V-ups + 40 Russian Twist

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

  • 50 Jump Rope
  • 30 DB Floor Presses (25# DBs)
  • 25 Hang DB Cleans (25# DBs)
  • 20 Lunges
  • 10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

  • 20 Barbell Curls (35#)
  • 30 alt DB Curls (15#)
  • 40 Banded PVC Curls (red)
  • 90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

  • 15 Leg Lifts
  • 15 DB OH Crunches (50#)
  • 15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Leg Tri-Set

Warm-up

  • 80’ Monster Walks
  • 80’ Lateral monster Walks
  • 10 Monster squats
  • 10 Monster Toe touches
  • 20 Trunk Rotations

Legs

4 Sets

  • 6/6 Curtsy Lunge (40# DBs)
  • 8/8 Bulgarian Split Squats (25# DBs)
  • 12 Double DB RDLs (50# DBs)

This was a nasty tri-set. I think I chose wise weights for our first attempt.

Conditioning

10 Rounds

  • 30s BikeErg
  • ~45s Rest

310, 313, 315, 315, 317, 322, 323, 323, 324, 334 meters