Lactic Burn

Warm-up

  • 6:00 BikeErg (3,052m)

Handstands

  • Wrist Warm-up
  • 20 Shoulder I-Y Band Drill
  • 3 Rounds
    • 30s Handstand 45° Hollow Hold
    • 30s Hollow Hold
    • Switch & Rest
    • 30s Handstand Tuck Balance
    • 30s OH Plate Hold (35#, flat palms under plate)
    • Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

  • 6 Rounds (each)
    • 15/10 cal BikeErg (standing)
    • 15 Squat Jumps
  • 6 Rounds (each)
    • 15/10 cal SkiErg
    • 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

  • 16 Floor Wipers (55# plate)
  • 12 Barbell Curls (45#)
  • 30 Plank Jumps
  • 12 Superman Rocks
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

  • 6:00 BikeErg (2,784m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks

Arms

3 Sets

  • 12 Zottman Curls (25# DBs)

3 Sets

  • 12 Barbell Curls (65#)

3 Sets

  • 12 Incline Hammer Curls (30# DBs)

3 Sets

  • 12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

  • 12 Tricep Push Downs (rope, 50#)

3 Sets

  • 12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

  • 10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

  • 200m Run
  • 12 Push-up + knee tuck
  • 12 Seated Leg Tucks
  • 12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

450 Jumping Reps

I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.

Warm-up

  • 10:00 Airdyne (5.1 km, 205 cals)
  • Steamboats
  • 6/6 Seated Single Arm Shoulder Press (25#)
  • 6/6 Seated Single Arm Shoulder Press (40#)

Strength

10:00 EMOM (alt)

  • 45s HS Hold
  • 6/6 Seated Single Arm Shoulder Press (50#)

Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.

I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.

Conditioning

150x

  • Squat Jump
  • 2 Plyo Lunges

This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.

Accessory

5 Sets

  • 8 Tricep Press Downs (rope handle on cable pulley, 35#)
  • 10 Barbell Curls (65#)

Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

  • 30 cal Echo Bike
  • PVC Passes
  • HS Hold
  • HS Walking

Gymnastics Strength

5 Rounds

  • 15s Strict HSPU
  • 45s Rest
  • 15s Hand Release Push-ups
  • 45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

  • 12 Banded KBS (35-35-44-44, red)
  • 8/8 Lateral Step-ups (30”)

4 Sets

  • 8 Barbell Curls (70#)
  • 8 DB Skull Crushers (35#)

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds w/ 10 second rests
  • 1:00 Rest
  • 1 x 20 seconds w/ 10 second rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

3 Sets

  • 20s RKC Plank
  • 1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.

Bench is Taking Off

My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.

Warm-up

3:00 Airdyne

Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 3×240
  • 3×245
  • 3×245
  • 3×250
  • 3×255
  • 1×270
  • 1×280

The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!

Accessory

  • 10/10 DB Tricep Kickbacks (10#)
  • 10 Barbell Curls (45#)
  • 10/10 DB Tricep Kickbacks (15#)
  • 10 Barbell Curls (55#)
  • 3 Sets
    • 10/10 DB Tricep Kickbacks (25#)
    • 10 Barbell Curls (65#)

Those working sets were tough!

Year of the Engine – Rocket Race

10 Rounds

  • 1:30 Airdyne
  • 1:30 Rest

Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

One Left

Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.

Year of the Engine – Polarized

18:00 Airdyne

**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.

I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).

Accessory Warm-up

4 Sets

  • 30s Handstand Hold
  • 20s L-sit
  • 10 Barbell Curls (45-55-65-75#)

Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.

Conditioning

12:00 Time Cap

  • EMOM – 30 DU
  • 100 Goblet Squats (70#)

This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!

More Accessory

4 Sets

  • 30s Double KB OH Hold (44# KBs)
  • 20 Wood Choppers (30# DB)
  • 10 Pendlay Rows (115#, supinated)
  • 5 Evil Wheels

Those holds are so good for shoulder mobility.