One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.
30s Table Top Kick + Cross Reach
30s Sit-up + 2 Russian Twists
30s Side Plank Jumps
30s Diamond Plank Runners
30s Downward Dog Cross Toe Touches
I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!
Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!
My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank
Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.
Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.
30 Air Squats
I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.
I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.
Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.
We broke the deadlifts up in sets of five throughout. Finished the first part at 18:41. Ten thrusters unbroken and then I think we did 4-3-3 pull-ups. Went 12-8 thrusters and 3-2-2 and singles for the 20 I believe. We got through 2/30 thrusters, which is 187 reps. Really rough one in the humidity this morning.
Now I’m getting a late start working on the outside wall of the house and the lawn needs to be cut at some point too.
I’ve been swamped at work, so yesterday ended up being a full rest day instead of active recovery. Workout at 10am this morning.
3:00 Bottom Squat Hold
5:00 BikeErg (2,523m)
80′ Lateral Monster Walks
80′ Monster Walks
4:00 EMOM – 3 Power Cleans (185-185-195-195)
4:00 EMOM – 2 Power Cleans (205-205-215-215)
4:00 EMOM – 1 Power Clean (225-235-245-255)
All touch-n-go reps. Five pounds more than a few weeks ago. I haven’t picked that up since February of 2018. Felt good today and definitely had more in the tank. I’ll keep slowing working on my leg strong and confidence with the lift. Things are working. Maybe I can get back to my best of 275 or even more.
20 PVC Sit-ups (anchored + AbMat)
30 Russian Twists (35# plate)
These PVC sit-ups are gross. My upper abs were on fire in round 3 and I had to start breaking them up. I did the twists all unbroken though. Finished in 7:11.
10 Burpee Pull-ups
40 Double Unders
10 Double DB Box Step Overs (50/35#, 24/20″)
Did step burpees from the start to help with heart rate. I missed a dub is 3-4 of my rounds I think. Never rested during the step overs. You just have to keep grinding. Finished 7+1.