Back At It

My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • 20 Arm Circles

Back

4 Sets

  • MAX Strict Pull-ups (10-6-5-5)
  • 1:00 Rest

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 10 Seated Cable Row (71#)
  • 90s Rest

Conditioning

8 Rounds

  • 1:00 TrueForm Run (.15-.16-.17-.17-.17-.17-.18-.18 km)
  • 1:00 cal Row (13-14-15-15-15-16-16-16)
  • 1:00 cal BikeErg (15-16-16-17-17-18-19-20)
  • 1:00 Rest

Ballpark guesses on the reps. Felt good to move today.

Issues with Grips

Partner Chipper

  • 60 cal BikeErg (12/8)
  • 50 Bar MU / Pull-ups (2×5 MU, 3×5 C2B Pull-ups)
  • 100 DB Box Step-ups (24″, 2×25# DBs)
  • 30 Dragon Flags
  • 100 Burpees
  • 100 DB Hang C&J (25# DBs)
  • 60 DB Push-ups
  • 128 cal Row (20/12)

I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.

We finished in 35:57.

Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

  • Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

  • 12/8 cal Row
  • 12 Incline DB Back Fly (20#)
  • 12/8 cal SkiErg
  • 12 Double Handle Pull to Chest (60#)
  • 15/10 cal BikeErg
  • 50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Ouch! Took me 8:21.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.