Before the Tweak

Felt pretty good this morning after another good night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstand Balance Breakthrough

3 Rounds (NFT)

  • 10/10 Bottoms Up KB Press (15#)
  • 20s Handstand 90 degree Hover
  • 10 Wall-facing Handstand Sponge Shift

Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.

Legs

4 Sets

  • 20 Walking Lunges (40# DBs)
  • 10 Good Mornings (75#)

3 Sets

  • 12 Goblet Squats (70# KB)
  • 12 DB Step-ups (24″, 50# DBs)

This superset was absolutely brutal!

Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.

3 Sets

  • 20 Sumo KB Deadlifts (70#)
  • 30s Superman Hold

Conditioning

2 Rounds

  • 45s cal BikeErg
  • 15s Rest
  • 45s Push-up + DB Pull Through (50#)
  • 15s Rest
  • 45s cal BikeErg
  • 15s Rest
  • 45s Renegade Rows (50# DBs)
  • 15s Rest

First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.

Literally Everything

I’m sore in every part of my body. No exaggeration. No outdoor workout this weekend because of the chilly weather and our schedules. In the garage at 10am today.

Conditioning

30:00 EMOM (40s Work / 20s Rest)

  • cal Row
  • Step-ups (20″)
  • cal Bike Erg
  • Push-ups
  • H2H KBS (53#)

Meant to be a recovery type workout. Of course after I got a couple of rounds and was feeling good I decided to push it. I went 12-13-13-15-15-16 on the row, 14-15-16-16-16-18 on the step-ups, 12-12-14-14-15-16 on the bike, 32-37-38-39-40-42 push-ups, and 22-22-24-24-24-24 with swings. My body felt much better after moving through this.

Midline

6 Sets

  • 12 Superman
  • 16 Medicine Ball Dead Bug (20#)
  • 25/25m Single Arm OH Carry (53# KB)

Really nice low-key session for a Sunday.

The Push of Repeaters

Got over eight hours of sleep for the second night in a row! Who am I? In the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,539m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstand Balance Breakthrough

  • 10-5 Shoulder I-Y Band Drill
  • 3x30s Handstand Shape 45 degree Hollow
  • 3x30s Hollow Hold
  • 3x30s Handstand Tuck Balance

All with 45 seconds of rest between the 30 seconds of work. This stuff is already feeling better. We’re excited to see where this program goes over the next three weeks.

Update: After going to log this on the platform I noticed more notes that explained how to do it. It was supposed to be done as 30 seconds of each of the three movements and then rest 1:30-2:00. Whoops! We still felt like it was effective.

Legs

4 Sets

  • 10/10 DB Split Squats
  • 10 DB Stiff Legged Deadlifts

I used the same pair of dumbbells for both movements and did 35-40-45-50#.

3 Sets

  • 12 DB Front Squats (35# DBs)
  • 12 DB Sumo Squats (70# KB)

3 Sets

  • 10/10 Suitcase Deadlift (70# KB)
  • 10/10/10 Calf Raises (50# DBs, out, neutral, in)

Conditioning

Warmed up with 5×45, 5×95, 3×135, and 2×165 touch-n-go power cleans.

5 Rounds

  • 10 Burpee Pull-ups
  • 5 Power Cleans (185#)
  • 1:00 Rest

My round times were 1:25 – 1:20 – 1:15 – 1:13 – 1:06, which I’m stoked about. After the first round I would have said that pace was going to be hard to keep. Burpee pull-ups are a movement where you find your rhythm and comfort once you get going.

I really love these repeater style workouts because they’re making me push much harder than I ever would and I’m learning new things.

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

  • 400m Run
  • 500m Row
  • 1,000m BikeErg
  • 500m SkiErg

I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.

Handstand Balance Breakthrough

  • 20 Hollow Lats with Foam Roller
  • 45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
  • 30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

  • 10/10/10 Bench Press (105#, wide, neutral, close)
  • 12 Reverse Close Grip Kneeling Lat Pulldown (104#)
  • 20s Superman Hold

3 Sets

  • 12 Chest Fly (35-40-40#)
  • 12 Reverse Grip Straight Arm Pull Down (49#)
  • 10 Supermen

3 Sets

  • 8/8 Single Arm DB Bench Press w/ Hold (50#)
  • 12 Seated Cable Row (115#)

Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.

Another pair of Nano 9! These shoes are so good.

Tired Legs

This morning I walked 18 holes of golf by myself because it was so wet that they wouldn’t let carts out. That soggy ground always gets me and my legs were tired in the evening. I’m sure yesterday’s training had something to do with it as well. Decided to jump on the bike at night to try to loosen up a bit.

30:00 BikeErg

Went 14,422 meters.

Seven Triple Sevens

Warm-up

  • 5:00 BikeErg (2,484m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

5 Sets

  • 12 alt Box Step-ups (24″, 50# DBs)
  • 18/18 Landmine Curtsy Lunge Pulses (75#)
  • 16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

  • 7 Push Jerks (155#)
  • 7 Pull-ups
  • 7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

Double Duty Day

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.

Conditioning

4 Rounds

  • 700m Run
  • 1,500m BikeErg

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.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

  • 10 Seated Cable Rows (double handles, 93-98-104-109#)
  • 10 Bench Presses (165#)

4 Sets

  • 10 Lat Pulldowns (kneeling, 109-115-120-126#)
  • 14 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-65-71-71#)
  • 10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

  • 10 Inverted Bar Rows
  • 10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

Club Grip

My pecs are a little sore. Worked out at 4pm today.

Warm-up

  • 8:00 BikeErg (3,856m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Landmine Curtsy Lunges (club grip, 45#)

Legs

5 Sets

  • 8/8 Single Leg RDL (foot on wall, 70# KB)
  • 6/6 Landmine Curtsy Lunges (club grip, 115-125-135-145-155#)

This new club grip is awesome for these!

3 Sets

  • 50m Tip Toe Farmer Carry (50# DBs)
  • 12/12 Single Leg Step Downs (15″, 50# DB)

Conditioning

4 Rounds

  • 10 Plyo Lunges (50# DBs)
  • 14 Pull-ups
  • 10 Bar-facing Burpees
  • 1:30 Rest

Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.

Done Early

Last night while sitting on the couch I noticed my hamstrings were sore when I put a little pressure on them. Maybe from something on Wednesday? Out in the garage at 9:30 this morning.

Warm-up / Conditioning

  • 20:00 BikeErg (10,012m)

Back & Chest

4 Sets

  • 10 Seated Cable Rows (82-93-98-104#)
  • 16 DB Bench Presses (50#)

4 Sets

  • 10 Wide Grip Lat Pulldowns (104-115-120-126#)
  • 12 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-60-65-65#)
  • 10 Incline DB Flies (30-35-35-40#)

I felt strong today or maybe it’s a real pulley system feels that much better. All done before 11am!