On the Rings

Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)

30:00 Partner AMRAP (IGYG per movement)

  • 14/10 cal BikeErg
  • 5 MU / Pull-up
  • 10 Burpees
  • 16 alt DB Hang Power Snatch (50/35#)

It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.

Chest Week 2

This is the second week of the chest workout, so the weights go up.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)
  • 5 Bench Press (100#)

In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.

Chest

MAX Bench Press (120/60#)

Was able to knock out 40 reps.

MAX Ring Push-ups

A bit of a struggle very early here. Only got 26.

3 Sets

  • 10 Seated DB Shoulder Press (elbows out, 45#)

It’s so much harder with elbows out and the dumbbells facing forward.

75 DB Bench Press (40/20#)

Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.

Weightlifting

Squat Cleans

  • 2 Squats Cleans + Bottom Squat Hold + 2 Front Squats (45#)
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×205

I belted up at 165 or 185. The squats felt heavy!

E15S – 5:00

  • 1 Power Clean (185#)

This was tough, but very doable. Wore my belt.

Midline

4 Rounds

  • 50m Uneven Farmer Carry (45+60#)
  • 8 Parallette Shoot Throughs
  • 10/10 Banded Rotations & Holds (red)

Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.

TRAIN Chest

I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.

Chest

Warmed up with some PVC Passes and then 10 bench each at 45 and 75 pounds.

MAX Bench Press (100/50#)

I stopped at 50 reps since I was getting pretty slow.

MAX Push-ups

Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

I did the first set like I normally do with elbows pointing forward and palms paralles to each other. We’re kind of subbing these in for military press, so B suggested the other position and I did the last two sets with elbows out and palms facing forward. Much harder!

50 DB Bench Press (50/25#)

I started out with a set of 15, which was probably a mistake. Then I went 10-10-8-7 and finished at 2:26. Quick sets of 5 would probably be a good strategy.

We were hopping on the BikeErg in between ad I ended up doing rides of, 2:00, 1:00, 1:00, and 5:00. Done in less than 40 minutes. Now we’re heading to Midland to watch the LPGA event.

On a Summer Thursday

The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.

Warm-up

3 Rounds

  • 1:00 BikeErg (450-475-500m)
  • 10 Scap Pull-ups
  • 10 PVC Passes
  • 10 HR Push-ups

Oh man was I feeling it during the push-ups!

Back & Arms

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 EZ Bar Curls (66#)

I could really feel my biceps from yesterday.

3 Sets

  • 10 Pendlay Rows (105#)
  • 10 Double DB Skull Crushers (35#)

Conditioning

5 Rounds

  • 1:00 Burpee Box Jump Overs (24″)
  • 1:20 Rest

I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Muscle-ups at Home!

Ran some errands this morning and workout around 10.

Warm-ups

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Lunge Stretch
  • 10 Bench Press (45#)
  • 10 Tricep Pushdowns (38#)

Conditioning

6 Rounds (IGYG)

  • 12/8 cal Standing BikeErg
  • 10 Plyo Lunges
  • 10 Squat Jumps
  • 10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

  • 10 Bench Press (95#)
  • 12/8 cal SkiErg
  • 15 Tricep Pushdowns (49#, spin bar)
  • 50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

High Rep Dumbbell Bench

My back is feeling much better. In the garage just after 11am.

Conditioning

E80S – 10 Rounds

  • 250m BikeErg

Was taking me 21-22 seconds. Much harder than I expected.

Chest & Midline

I warmed up with 10+10 @ 20 pounds.

E2M – 3 Rounds (alt)

  • 10 Chest Fly + 20 DB Bench Press
  • 30 alt Side Crunches + 30 Reverse Crunches (ankle weights)

This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!

Hopefully I’ll be able to mow the lawn later, but it’s raining again now.

Back is Acting Up Again

Yesterday I walked 18 holes and could feel my back at the top of my backswing. It wasn’t feeling great the rest of the day. It was rough getting out of my chair last night and I could feel it throughout the night. So modifying movements today. Out in the garage at 4pm. I did some monster walks without the band.

Legs

  • 10 DB Lunges (30# DBs)
  • 10 Reverse DB Lunges (30#)
  • 20 Reverse DB Lunges (30#)
  • 30 Reverse DB Lunges (30#)

It was definitely more comfortable doing them reverse, as long as I braced my core properly when I stepped back with my left leg.

Midline

  • 10/10 Bird Dogs
  • 10 McGill Curl-up
  • 5/5 Bird Dogs
  • 5 McGill Curl-up

All with two second pause.

More Legs

3 Sets

  • 40’ Tip Toe Farmer Carry (40# DBs)
  • 12 Calf Raises (40# DBs)

Conditioning

7 Rounds (each, IGYG)

  • 15/10 cal BikeErg
  • 12 Pull-ups / 5 Strict C2B Pull-ups

I did the strict pull-ups so I wouldn’t put that stress on my back. Got faster each round on the bike and stuck to 3-2 every round of the chest to bars. We finished in 14:58.

Went for a 2.08 mile walk.