True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 I-Y (red)
  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Single Leg RDL (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Single Leg RDL (75#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 4 Landmine Squats (45#)
  • 4 Barbell Hip Thrusts (45#)
  • 4 Landmine Squats (90#)
  • 4 Barbell Hip Thrusts (95#)
  • 4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunge (155-165-175-185#)
  • 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

  • 8 Landmine Squats (145-155-165-175#)
  • 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5#)
  • 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 100m TrueForm Run
  • 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

  • Bottom Squat Hold
  • 3:00 SkiErg (701m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Rear Delt Band Pull Aparts (red)
  • 10 DB Bench Press (40#)
  • 5 Goblet Squats (35#)

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (40#)
  • 8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

  • 12 DB Pull Over (60#)
  • 12 Tricep Push Down (bar, 60#)

4 Sets

  • 10 Close Grip Bench Press (115-125-135-145#)
  • 10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

  • 12 Pull-ups
  • 20 Goblet Squats (53#)
  • 8 Pull-ups
  • 1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.

Warm-up

  • 3:00 TrueForm Run (570m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Band Rear Delt Pull Apart (red)
    • 10 Air Squats

Chest & Triceps

4 Sets

  • 10 Incline DB Bench Press (50-60-60-60#)
  • 10 Tricep Pulldown (rope, 60#)

4 Sets

  • 10 DB Pull Over (50-50-60-60#)
  • 10 Close Grip Bench Press (115-115-115-125#)

4 Sets

  • 10 DB Fly (35#)
  • 10 EZ Bar Skull Crushers (66#)

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 40-20-20 and it burned!

Conditioning

4 Rounds (IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.

I walked two minutes on the TrueForm to try and flush out my legs a little.

New Block

Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.

Warm-up

  • 3:00 BikeErg (1,456m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 15 Scap Shrugs (on all 4s)
    • 5/5 Calf Raises (on step)
  • 10 alt Back rack reverse lunges 45#

Legs

3 Sets

  • 10/10 alt Back Rack Reverse Lunge (115-115-125#)
  • 20 alt Cossack Squats

3 Sets

  • 10/10 Single Leg Step Downs (15″, 50#)
  • 10/10 Single Leg RDL (70#)

Shoulders

3 Sets

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (4,845m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstands

  • Wrist Warm-up
  • 2×10 Kip Swings
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 2x45s Handstand Shape 45° Hollow
  • 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

  • 8 alt Back Rack Reverse Lunges (45#)
  • 8 Pendlay Rows (supinated, 45#)
  • 4 Sets
    • 12 alt Back Rack Reverse Lunges (135#)
    • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (53/35#)
  • 10/10 Lunge Pulses
  • 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

  • 30 Band Pull Aparts (blue)
  • 20 Band Tricep Pulldowns (red)
  • 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

  • 15-12-9-6-3 Strict HSPU
  • 15-12-9-6-3 Strict Pull-up
  • 20-16-12-8-4 Push-up
  • 20-16-12-8-4 Banded Row (step on band)
  • 20-16-12-8-4 V-ups
  • 20-16-12-8-4 Banded Tricep Push Downs
  • 20-16-12-8-4 Banded Curls
  • 30-24-18-12-6 Band Pull Aparts
  • 30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

  • 10/10 Banded Partner Rotations/Holds (blue)
  • 14 OH Crunches w/ pause (50# DBs)
  • 20/20s Weighted Side Planks (20# DB)
  • 16 Jack Knives (20# DB)