Four More Sets in Ten Minutes

Took a full rest day yesterday, even though I slacked in other workouts this week. ut in the garage just after 12 today.

Warm-up

  • 3:00 BikeErg (1,573m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weightlifting

E25S – 10:00

  • 2 Power Cleans (12 @ 185, 12 @ 195)

Shitty!! Two more sets of each weight in the same ten minute time domain, compared to going every 30 seconds like a few weeks ago.

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 20s Rest

Kept a pretty steady pace I think. Took me 3:46. Felt my calf after from the jumping.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

  • 3:00 BikeErg (1,495m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Lateral Step-ups (20″)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 30#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 6/6 Lateral Step-ups (20″, 45#)
  • 8 alt Back Rack Reverse Lunges (145#)
  • 6/6 Lateral Step-ups (20″, 60#)
  • 8 alt Back Rack Reverse Lunges (165#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (175#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (185#)
  • 6/6 Lateral Step-ups (20″, 70#)

Conditioning

  • 50m TrueForm Run
  • 12 Russian KBS (70#)
  • 5 Rounds
    • 100m TrueForm Run
    • 12 Russian KBS (70#)
  • 50m TrueForm Run
  • 12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 6/6 Lateral Step-ups (20″)
  • 12 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 40#)
  • 10/10 Single Leg Supported RDL (30#)
  • 10 alt Cossack Squats

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

  • 10/10 Single Leg Supported RDL (70# KB)
  • 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

  • 3:00 BikeErg (1,532m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 10 Superman
    • 12 Bird Dog
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×155
    • 3×175

Weightlifting

E40S – 10:00

  • 3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

  • 4 Rounds (each)
    • 15/10 cal SkiErg
    • 16 Single DB Box Step Overs (24/20″, 50/35#)
  • 4 Rounds (each)
    • 200/150m TrueForm Run
    • 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Lateral Step-ups (20″, 35#)
  • 8 alt Back Rack Reverse Lunges (115#)
  • 4/4 Lateral Step-ups (20″, 50#)
  • 4 Dead Stop Front Squats (75#)

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunges (135-145-155-160#)
  • 8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

  • 4 Dead Stop Front Squats (145-155-165-175#)
  • 16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Burpees
  • 9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

  • 3:00 BikeErg (1,556m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weighlifting

E30S – 10:00

  • 2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

  • 18/12 cal BikeErg (standing)
  • 15 Box Jumps (24/20″)
  • 200/150m TrueForm Run
  • 10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 alt Back Rack Reverse Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

  • 20 alt Back Rack Reverse Lunges (115-125-130-135#)
  • 10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

  • 6 Dead Stop Front Squats (95-125-145-165#)
  • 12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Paintathon

Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.

Warm-up

  • 3:00 BikeErg (1,550m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1-1×195

Weightlifting

E20S – 12:00

  • 1 Clean (205#)

My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.

Midline

2 Rounds

  • 10/10 Banded Rotations & Holds (blue)
  • 10/10/10/10/10 MB Toss Series (20#)

Conditioning

20:00 AMRAP – Partner

  • 40 Single Arm DB Lunges (50/35#)
  • 20 Burpees over the Bar
  • 20 Single Arm Box Step Overs (24/20″, 50/35#)

B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.

Off to help with more painting and electrical work.

Cycling AMRAPs

Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.

Warm-up

  • 3:00 SkiErg (696m)
  • 3 Sets
    • 10 Air Squats
    • 10 PVC Passes
    • 10 Scap Push-ups
  • 30 Hops

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 18 Russian KBS (53/35#)
    • 12/8 cal BikeErg (standing)
  • 2:00 Rest
  • 4:00 AMRAP
    • 30 DU
    • 12/8 cal Row
  • 2:00 Rest

This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.

Midline

3 Sets

  • 20 OH Leg Lifts (25# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (25# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.

Was pretty exhausted after today’s work.