Handstand Graduation

Warm-up

  • 5:00 BikeErg (2,562m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.

That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.

Legs

4 Sets

  • 8/8 Landmine Curtsy Lunges (145#)

3 Sets

  • 8/8 Bulgarian Split Squats (35-40-45# DBs)
  • 8 DB Stiff Leg Deadlifts (60# DBs)

3 Sets

  • 10 Front Squats (85#)
  • 8/8 Lateral Step-downs (50# DB, 15”)

2 Sets

  • 10/10/10 Calf Raises (60# DBs)

Conditioning

5:00 AMRAP
1-2-3-4-5…

  • Burpees
  • HSPU

When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cals, 2.51 km)
  • Monster Walks

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

  • 3:00 Banded Bear Hug Marches (30# Slam Ball)
  • 2:00 Rest
  • 3:00
    • 12/12 Lateral Step-ups (24″)
    • 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
  • 2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.

In Pain

My back is not feeling very good last night and this morning. Was out of bed at 6am again and went to the gym at 10am.

Warm-up

  • 20 cal Echo Bike
  • 20 PVC Passes

Strength

7 Sets

  • 6/6 Bulgarian Split Squats (2×35# KBs)

Had to really concentrate on my positioning to avoid pain.

Midline

6 Sets (each side)

  • 30s Side Plank
  • 30s Single Leg Balance Hold

Took almost 15 minutes to get through this boring shit!

Conditioning

18:00 EMOM (alt)

  • 12 cal Echo Bike
  • 40s Single Arm Front Rack Carry (R – 26#)
  • 40s Single Arm Front Rack Carry (L – 26#)

Averaged about 442 watts on the bike. Was probably walking 150-200 feet on the carries.

I hope I start getting some relief from this back tomorrow and can do some of the rehab stuff.

Avoid Americans

On Sunday night I woke up several times during the night with my shoulders just crying from the double overhead holds My shoulders and quads were pretty sore in the morning. Walked 18 holes, which I think helped a lot. Today I was out in the garage around 12:30.

Year of the Engine – Interval

12 Rounds

  • 1:00 Row
  • 1:00 Rest

Almost 2 months ago I did 15 rounds of this at a 1:39/500m pace, so my goal pace was a second faster. Felt good and I got 306 meters for 9 rounds, 3 @ 307, and 1 @ 308.

306-306-306-306-306-306-
306-306-307-307-307-308m

2019-06-04-row

Went to the 4pm class.

Warm-up

3 Rounds

  • 45s Row
  • 8 Plyo Lunges
  • 30s Bottom Squat Hold
  • 5 American KBS (35#)

Strength

4 Sets

  • 8/8 Bulgarian Split Squats (53#)
  • 8/8 Single Leg Deadlifts (53#)

Conditioning

12:00 AMRAP

  • 8-10-12… Wall Balls (20#, 10′)
  • 8-10-12… American KBS (53#)
  • 30 Double Unders

I had no plans to try the 70# Rx weight. I missed a double under in round two, but otherwise every movement was unbroken the whole way. I finished the round of 18s, 20 wall balls, and 4 swings for 360 total reps. I had about 40 seconds left when I picked up the kettlebell and after those four reps I tweaked my back, so I was done. Couldn’t really stand up straight so I hope it’s not bad when I wake up tomorrow. Fingers crossed! Maybe I should stick to Russian Swings. At least my conditioning felt great; I could have kept doing unbroken wall balls for at least 2 more rounds.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Couch Stretch
  • Figure 4 Stretch
  • Line drills

Conditioning

21:00 EMOM (alt)

  • 15 Burpees
  • 15 cal Row
  • 8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

  • 10/10 Bulgarian Split Squats (30# DBs)
  • 12 Strict T2B
  • 15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Side to Side

My triceps have been a little sore from Murph. Out in the garage late in the afternoon.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Warmed up with 8/8 single leg deadlifts using 45-95-125 pounds.

Workout – 4 Sets (2x each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

I used 145# for the first set on each leg and then 165#, which was about a max for that many reps.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets
    • 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

Did them in the driveway instead of the garage so I could go 10 meters straight. Instead of 10 full minutes I stopped at 12 rounds (6 each side), which was 9:10 on the clock.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

  • 10 Single Arm Front Squat (53#, 3s pause)
  • Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets – 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.