Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.
4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)
Partner A: BikeErg (4,791m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Feet Claps
Partner A: Row (2,138m)
20 alt Thrusters (15/10# DBs)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks
Partner A: BikeErg (3,051m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank Pike
Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.
Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.
20 PVC Passes
5 Pendlay Rows (65#)
5 Pendlay Rows (95#)
MAX Strict Pull-ups
Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.
10 Pendlay Rows (115#, supinated)
10 Underhand Lat Pulldowns (126#)
10 Inverted Bar Rows (wide)
10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.
24 Side Crunches
20 Plyo Lunges (20# DBs)
50s Sandbag Hold (100#)
Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.
I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)
I did my best freestanding hold ever. Getting close to that 10 seconds!
30 Double Under
10 Devil Press (30/20# DBs)
I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.
After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.
10 Straight Arm Lat Pulldowns (55#)
10 Wide Grip Lat Pull Downs (85#)
10 Behind Neck Lat Pull Downs (85#)
10 Close Grip Lat Pull Downs (85#)
10 Seated Cable Row (double handle, 80#)
MAX Ring Rows (13-10-8-8)
10 Inverted Bar Row
10 Seated Bent Over Back Fly (35# DBs)
8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)
12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
12 Yoga Ball Crunch (30# DB)
8/8 Standing DB Windmill (30# DB)
100m Sandbag Bear Hug Carry (100/65#)
Wore my 5# ankle weights for every movement of the three sets.
Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.
Warm-up / Conditioning
I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.
MAX Ring Rows
I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.
10 Inverted Bar Rows
Much easier than the last time we did these. 💪
12 Lat Pulldowns (105-110-115-120#)
More reps and higher weight than 10s last week.
12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)
Felt like I was using more bicep with the underhand variation this week.
12 Seated Cable Rows (double handles, 90#)
Really like the squeeze on these.
5 Set Drop Set
8 Incline DB Rows (50#)
MAX Incline DB Rows (45-40-35-30#)
I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.
8/8 Twisted OH Crunch (45# DBs)
30 Weighted Bicycles (5# ankle weights)
15s RKC Plank
100m Front Rack Carry (135/95#)
I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!