Turnt Curls

My back was feeling off through the night and when I woke up, so I adjusted today’s workout to give it some rest. Workout at about 12:30 today.

Arms

3 Sets

  • 15 Single DB Curls (40-45-50#)
  • 15 EZ Bar Skull Crushers (56-61-61#)

These single dumbbell curls were holding a head of a dumbbell in each hand and curling it up. Different.

3 Sets

  • 8/8 Static DB Curls (25#)
  • 8 DB Curls (25#)
  • 15 Tricep Pulldowns (rope, 60#)

3 Sets

  • 15 Turned Out DB Curls (20-20-25#)
  • 15 Tricep Pushdowns (bar, 60#)

I kind if liked these “turnt” curls.

Conditioning

15:00 BikeErg

Took me a little bit to settle in and probably warm-up. Went 8,110 meters.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

260 Going Up

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. Work 5# ankle weights and finished in 6:07.

Negative Rowing

Out in the garage at 4pm for some recovery.

30:00 BikeErg

Went a total of 15,440 meters and had negative splits every five minutes. For some 10k reference I was at a 1:57.6/1,000m average pace at that time. I kept lowering the damper and increasing my RPM throughout the 30 minutes.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 20/20s Bottom Pistol Holds
  • 10 Toe Touches
  • 5 Hang Power Snatches (45#)

Legs

3 Sets

  • 20 alt Pistols
  • 10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

  • 10/10 Staggered Stance RDL (barbell, 95#)
  • 15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

  • 15-15-12-12-12-12 Hang Power Snatches (75#)
  • 10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

And Then a Nap

Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.

Conditioning

30:00 EMOM

  • 15 Deadlift (95#)
  • 15 Burpees over the Bar
  • 15 DB Floor Press (50#)
  • 20 cal BikeErg
  • Rest

Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.

Arms

3 Sets

  • 12 Seated Hammer Curls (20#)
  • 12 Seated French Press (35#)

Since I went light I did a slower decent with a more explosive lift.

A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!

120 Burpees for “Recovery”

My body felt a little beat up this morning. Out in the garage at 4pm for “active recovery,” but I’m not sure it ended up being that. šŸ™‚

  • 10:00 Row (2,584m)
  • 5:00 EMOM – 12 Burpees
  • 10:00 BikeErg (5,085m)
  • 5:00 EMOM – 12 Burpees

My average pace was 1:56.2/500m on the rower and 1:58/1,000m on the bike. Burpees felt good and my splits were something like 42-40-40-40-38 seconds the first time and 37-35-34-34-33 the second time. Felt really good about that.

I donā€™t think the first 12 minutes are accurate here.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

  • 3 Rounds
    • 1:00 BikeErg (511-520-532m)
    • 30s Dead Hang
    • 10 PVC Passes
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (20#)
  • 10 alt DB Hang Snatch (35#)
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

  • 5 Strict Pull-ups
  • 10 Sumo KB Deadlifts (70#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 24 Plank Hops
  • 12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

  • 2:00 BikeErg (1,053m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Legs

3 Sets

  • 10/10 Pistols (band support from bar)
  • 10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

  • 10/10 Staggered Stance RDL (70#)
  • 10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

  • 4 C&J (115#)
  • 8 Burpees
  • 16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.