Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Lateral Step-ups (20″, 35#)
  • 8 alt Back Rack Reverse Lunges (115#)
  • 4/4 Lateral Step-ups (20″, 50#)
  • 4 Dead Stop Front Squats (75#)

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunges (135-145-155-160#)
  • 8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

  • 4 Dead Stop Front Squats (145-155-165-175#)
  • 16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Burpees
  • 9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

  • 3:00 BikeErg (1,556m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weighlifting

E30S – 10:00

  • 2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

  • 18/12 cal BikeErg (standing)
  • 15 Box Jumps (24/20″)
  • 200/150m TrueForm Run
  • 10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Taters

Much needed rest day yesterday. Out in the garage at 4pm today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • 5 Taters (45#)
  • 10 alt Curtsy Lunges (35# KB)

Conditioning

6 Rounds

  • 24 Taters (35#)
  • 10/10 alt Curtsy Lunges (switch arms after 10, 35#)
  • 36 Incline Bar Push-ups

Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.

Midline

E2M – 5 Sets

  • 16 alt V-ups
  • 16 Plank Jumps
  • 40 Hollow Flutter Kicks

Took about 50-55 seconds and there was some real burn!

Finished with Crossover Symmetry Recovery.

By the end of the day my back was pretty tight. May retire the taters after our first time with them.

Trump is Gone

Buh Bye Fucker!

My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.49 km)

Arms

3 Sets

  • 12 Barbell Curls (55-60-65#)
  • 12 Tricep Pull Downs (underhand, bar, 60-65-65#)

3 Sets

  • 12 Hammer Curls (30# DBs)
  • 12 DB French Press (50-60-60#)

Conditioning

2 Cycles

  • 6:00 AMRAP
    • 10 Power Cleans (115/80#)
    • 10 Burpees
    • 10 Ring Rows
  • 3:00 Rest
  • 6:00 AMRAP
    • 10 DB Goblet Squats (50/35#)
    • 10 PVC Renegade Rows (50/35#)
    • 10 DB Sit-ups (50/35# at chest)
  • 3:00 Rest

I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 alt Back Rack Reverse Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

  • 20 alt Back Rack Reverse Lunges (115-125-130-135#)
  • 10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

  • 6 Dead Stop Front Squats (95-125-145-165#)
  • 12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Pull Ski and Run Squat

Workout 4pm.

Warm-up

  • 3:00 Row (753m)
  • 3 Rounds
    • 10 PVC Passes
    • 10/10 Single Leg Calf Raises
    • 20 Lateral Hops

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I think I missed twice and got a total of 268 reps.

Conditioning

4 Rounds

  • MAX Wide Strict Pull-ups
  • 15/10 cal SkiErg
  • 2:00 Rest

I got 10-10-9-9 pull-ups and my round times were 1:38 – 1:24 – 1:22 – 1:21.

10 Rounds

  • 1:30
    • 1:00 TrueForm Run
    • Max Air Squats
  • 1:30 Rest

Felt the first round was way too fast on the runner, but I almost got back to that pace by the end. I think my legs and hips loosened up a lot for the squats. Here are my distances and squat counts.

Mobility

2 Sets

  • 30-30s Eagle Arms
  • 30s Dead Hang Partner Push

Paintathon

Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.

Warm-up

  • 3:00 BikeErg (1,550m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1-1×195

Weightlifting

E20S – 12:00

  • 1 Clean (205#)

My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.

Midline

2 Rounds

  • 10/10 Banded Rotations & Holds (blue)
  • 10/10/10/10/10 MB Toss Series (20#)

Conditioning

20:00 AMRAP – Partner

  • 40 Single Arm DB Lunges (50/35#)
  • 20 Burpees over the Bar
  • 20 Single Arm Box Step Overs (24/20″, 50/35#)

B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.

Off to help with more painting and electrical work.

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 12 Tricep Push Downs (bar, 71#
  • 30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 10 Goblet Squats (50# DB)
  • 10 Ring Rows
  • 10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.