Banded March

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

5:00 SkiErg (1,113m)
5:00 BikeErg (2,510m)
160′ Lateral Monster Walks
160′ Monster Walks
8 Kossack Squats

Strength

E4M – 4 Sets

1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

10/10 Landmine Curtsy Lunges (1@115, 3@125#)
10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

Over the Box Jumps (24″)
Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

20 Jack Knife DB Pullover (25#)
12/12 Plank w/ Tricep Kickback (20#)
24 alt DB Leg Drops (25#)
12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

5:00 Airdyne (99 cals, 2.51 km)
Monster Walks

Conditioning

“Jackie”

1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

3:00 Banded Bear Hug Marches (30# Slam Ball)
2:00 Rest
3:00
- 12/12 Lateral Step-ups (24″)
- 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.

Lunging Wall Balls

I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.

Warm-up

10:00 Echo Bike

Did 120 calories and 3.73 miles.

3 Sets

100/100’ Bottoms Up KB Carry (26#)

I didn’t rest since I was switching arms every down and back.

Accessory

2 Rounds

3:00 Bear Hug Banded March (20#)
3:00 Rest

Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.

10:00 EMOM (alt)

30s Rower Curls
12 DB Curls (20#)

Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.

4 Sets

10 Prone DB Fly (25#)
10 Banded Lat Pull Downs (2x double green)

Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.

Conditioning

10:00 AMRAP

20 Barbell Push-ups
30 Reverse Lunge Wall Balls (14#, 10’)

I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.

Gymnastics

3 Sets

10 Kip Swings

Just small kips, but I wanted to see how it felt. No issue.

Midline

McGill Big 3

6-4-2 Curl-up (10s hold)
6-4-2 Side Planks (10s hold)
6-4-2 Bird Dogs (10s hold)

I’m becoming a master at these! Was a solid two hours at the gym.

I’ll do another round of the PT exercises at some point.

Getting Images

I had a terrible sneeze in the evening last night that shot everything up a notch with my back. Sleep was pretty horrible and this morning was the worst yet. So I got back in to the Doctor this morning. Went and got an X-ray and I’m getting an MRI on Wednesday. He think I may have a disc out, which isn’t great, but I’m looking forward to some answer, eliminating the pain, and hopefully correcting my issues. I also got some pain drugs, but not sure I’ll use them or maybe before bed so I can sleep. Went to the gym at 3pm.

Warm-up

5:00 Assault Bike (52 cals)
Short step-ups
3 Sets
- 10/10 Plate Slides (25#)

Conditioning

10 Rounds

1:00 Assault Bike
1:00 Rest

I was using my phone for a timer so it was covering the bike’s monitor, forcing me to go entirely by feel. I did 21-19-17-19-18-19-19-19-20-21 calories.

Strength-ish?

3:00 Banded Bear Hug March (20# MB)
3:00 Rest
3:00 Banded Bear Hug March (20#)

I got 168 and 177 steps. Those might be slightly off because I seemed to lose my spot a few times.

Still far from what I’d call “good,” but I was feeling much looser than early in the day.

Rower Projects

This morning I picked up two Concept 2 Model C rowers I “won” in an auction from a local college. They aren’t in as good of shape as I was hoping, especially for what I paid. Thought I might be able to make a nice chunk of change off them, but they’re just going to be a project to break even now.

My abs are more sore and my triceps are getting a little sore. Got to the gym at 1:30. Did an easy 30 calories on the Echo Bike to warm up. Then I practiced handstand walking for 15 minutes or so and it was a shit show. Maybe I’m fatigued from the last few days.

Strength-ish

2 Sets

2:00 Banded Bear Hug March (30# MB)
2:00 Rest

Used a green band and my hips were on fire!

Conditioning

15:00 AMRAP

10 cal Echo Bike
5 Bench Press (165#)
10 Pull-ups

Warmed up with 10×45 and 5×135 on the bench press. Originally I wrote down 185 but I could feel my triceps in the warm-up sets and didn’t want to miss or have to break up sets. Smart move. Wore grips the whole time and did 2×5 for every round of pull-ups. It’s probably been over a month since I’d done kipping pull-ups. I finished 9 rounds and 10 calories.

Gymnastics

5 Sets

30s Handstand Hold (facing wall)
1:00 Rest

I need to improve my shoulder mobility for the walking, so may start doing a lot of this.

Overhead Dumbbell

Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.

Warm-up – 3 Rounds

10 Goblet Squats (53#)
10/10 Bottoms Up KB Press (25#)
30s Hollow Hold

Conditioning

100 Banded March (100# sandbag, green + red bands)
50 Sit-ups
50 DB Snatch (50#)
50 DB OHS (50#)
50 T2B
100 Banded March (100# sandbag, green + red bands)

** Switch arms every 5 reps for both movements

I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.

Gymnastics Strength – 3 Sets

MAX Strict Ring Dips
2:00 Rest

First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.

Sand Hugger

Rode 18 today on the golf course. Couldn’t have asked for a better day and I even played well. Out in the garage around 6.

Bench Press

10×45#
10×95
4×135
4×165
4×195
4×215
6x4x235

Week 2 of the No B.S. program. Added 10# over the base weight.

2:00
Rest 4:00
2:00

Finally able to pick up the new 100# sandbag, so I bear hugged it. Used the green and red bands again.

Accessory

3×20 Shoulder IYT (CS purple)

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

400m Run
3 Sets
- 20 H2H KBS (35#)
- 5 Burpees
400m Run

Accessory

E2M – 10 Sets

30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

20 cal Ski
300m Run
20 American KBS (53#)
300m Run
20 cal Ski

@ 12:00

30-20-10 Air Squat
30-20-10 DB Push Press (35#)
15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

The Banded March

Last night I think I was already starting to feel some effects of spending an hour on the Airdyne. The front of my ankles were getting tight again and my right knee was feeling a bit weird. My back is starting to feel better today, but had to skip out on golf.

Gymnastics

8 Rounds (Tabata)

20s Push-up
10s Rest

I did 6 sets of 11, then 9, and finished with 8. For the sets of 11 I should have been doing 6-5 instead of 11 unbroken because I had a lot of rest time each set. It was all I had to squeeze out 9 and 8 on the final 2 rounds.

Accessory

4×15 DB Curls (20#)
100 Bench Press (45#)

I did the bench presses in 1:39 with short pauses at the top after 67 and 93 reps. Never set the bar down, which I was not expecting to be able to do.

The Banded March

I’ve been wanting to try this for a long time. Since I can’t handle loading my spine, I thought it would be a good way to work my lower body. I put a green band around pegs at the bottom of my rig and hooked up my dip belt. Held a 20# medicine ball at my chest and went for 5:00. Would be fun to try with my new 100# sandbag when my back recovers.

Conditioning

5:00 Airdyne
5:00 Rest
5:00 Airdyne

I started out at 85 RPM. My legs were dying 2 minutes in so my pace slowly kept fading. Maybe I should have rested more after the march, because it felt like the lactic acid built up really fast. Managed to get 170 calories. On the second round I started at 78 RPM for 2+ minutes, picked up to 82 for a minute or two, then kicked it up with a minute left, and brought it home in the least 30 seconds. Got exactly 170 calories again. Not great on either interval considering I can do 340+ in 10 minutes.