B was not feeling well, so we rested yesterday and got in a quick one today.
4 Rounds
400m Run
40 Bicycles
30 alt Side Crunches
20 alt V-ups
10 OH Leg Lifts (60# DB)
I let B set the first pace and was surprised to come in at 2:00. I felt good so got a bit faster each run, with the goal of pulling back so I could break 16 and I did with 15:36.
Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.
Strength
Bench Press
10×45
10×95
5×135
5×165
5×185
5×200
5×215
5×225
Partner Arms
Plate OH Hold (45/25#)
10->1 Plate Curl (45/25#)
10->1 Plate OH Tricep Extension (45/25#)
This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!
Conditioning
4 Rounds
200m Run
15 Burpees
20 Russian KBS (45#)
20 Reverse Lunges
Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.
Ready for some normal June weather, because this 80+ bullshit is here way too early!
Warm-ups
20 PVC Passes
10 Air Squats
5 Front Squats (95#)
Strength
Shoulder Press
10×45#
6×75
3×95
2×115
1×135
1×150
1×160
1×167.5
1×172.5
I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.
Conditioning
18-15-12-9-6-3
Front Squats (115#)
Bar-facing Burpees
Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!
Felt beat this morning when I got out of bed. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,557m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
10×45
5×95
2x3x135
Weightlifting
12:00 – EMOM
1 Power Clean
I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!
Conditioning
12:00 AMRAP
9 Deadlifts (95#)
6 Hang Power Cleans (95#)
3 Push Jerks (95#)
9 Burpee Pull-ups
I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.
Midline
3 Rounds
30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces
Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.
Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).
Warm-up
5:00 TrueForm Run (0.85km)
2 Sets
30s Dead Hang
10 Superman
Cobra
Back & Biceps
4 Sets
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)
4 Sets
10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)
4 Sets
10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)
4 Sets
10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)
Drop Sets – Dumbbell Curls
15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15
Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.
Midline
4 Rounds
20s Bicycles
10s Rest
20s Leg Lifts
10s Rest
20s Crunches (Hands reaching OH)
10s Rest
Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.
My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.
Warm-up
5:00 BikeErg (2,511m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
2 Sets
10 Kip Swings
10 Air Squats
Conditioning
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups
Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.
Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.
Handstand Balance Breakthrough
50 Wall-facing Handstand Sponge Shifts (3×10, 20)
1:00 Handstand 45° Hollow Hold
Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…
Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.
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