High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

  • 20 PVC Passes
  • Various other moves with the PVC
  • 10 DB Bench Press (25#)
  • 10 DB Bench Press (45#)

Chest & Back

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#)
  • 10-8-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.

Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

Grippy Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • 3 Dumbbell Front Squat (35#)

Leg Conditioning

3 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

3 Rounds

  • 250m Row
  • 12 alt Double Dumbbell Box Step-ups (20”, 40#)
  • 10 Double Dumbbell RDLs (50#)

Should adjust this one to put the RDLs right after the row.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Slow Mountain Climbers
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Really should have had feet anchored for those sit-ups and use my AbMat.

Grippy AMRAP

Conditioning

25:00 AMRAP

  • 10 Double DB Box Step-ups (24”, 35# DBs)
  • 10 T2B
  • 10 Renegade Rows (50#)
  • 10 DB Push Presses (35#)
  • 40 Jump Rope
  • 120′ DB Farmer Carry (50# DBs)

Got through 7+3.

Midline

3 Sets

  • 10/10 Banded Partner Rotations/Holds (red)
  • 10 Leg Lifts
  • 30 Flutter Kicks
  • 10 Tuck-ups

Wore 5# ankle weights.

Shorter Pull-up Rest

Conditioning

6 Sets

  • 1:30 Row
  • 1:45 Rest

I did 415-418-421-423-425-429 meters.

Chest & Back

Warmed up with 10 DB Bench Press with 30 pounders.

3 Sets

  • 12-10-8 DB Bench Press (50#)

3 Sets

  • 12-10-8 Seated Cable Row (104#)

3 Sets

  • 15-12-9 Push-ups

3 Sets

  • 4-3-2 Strict Pull-ups

We’re really enjoying the stuff like this with minimal rest while your partner goes. Yes, it’s 9 sets of each movement! Much harder with B doing pull-ups instead of lat pulldowns, so I couldn’t do 3 pull-ups on the end of each round like last week.

Quick 10k Bike

Had a Doc appointment this morning so had to get in a quick early workout.

10k BikeErg

Was planning on just riding for 30 minutes, but before I got to five minutes I was feeling good and decided to pick up the pace and just do a 10k. Did it in 19:17.

Handstand Push-ups & Burpees Combo

Warm-up

  • 2:00 Wrist Mobility
  • 2x45s Wall-facing Handstand Holds
  • Pendlay Rows
    • 10×45
    • 10×65

Back

3 Sets

  • 8 Pendlay Rows (95#)
  • 12 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 8/8 Kroc Rows (53#)
  • 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Burpees
  • 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

  • 20s OH Crunches (legs up, 50#)
  • 10s Rest
  • 20s Bicycles (slow)
  • 10s Rest
  • 20s Plank DB Pull Through (60#)
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

Sit Down

Another busy day working on the kitchen, with a few hiccups along the way.

Warm-up

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

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

Decided to use the seat on the bike today and it was still really tough! I got faster on the machines each time through.

Changing Time

Warm-up

  • 20 PVC Passes
  • Wrist warm-up
  • 3x30s Wall-facing Handstand Holds
  • 10 alt DB Hang Snatch (15#)
  • 10 alt DB Hang Snatch (30#)

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Took me 5:50.

Conditioning

30:00 AMRAP (Partner)

  • 10 alt DB Hang Snatch (40#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Burpee
  • 10 Single Arm OH DB Walking Lunge (40#)
  • 12/8 cal Row
  • 40 Jump Rope (singles)

Haven’t done a walking lunge like that in ages. B went first and we alternated back and forth with each thing. I got through 5+5.