Restarting Swing Man

Sunday was a long day in the work shop, so we worked out to start the week.

Swing Man Golf

3 Sets

  • 4/4 Decline Chest Fly to Triceps Extension
  • 4/4 Cross Body Lat Pulldown
  • 4/4 Wood Chops
  • 4/4 Lateral Raises – Back/Deltoids/Biceps
  • 4/4 Incline Chest Fly

Since I was sick for a week and a half it took us awhile to get back to this golf stuff. This time we did it slow and “heavy” like we were supposed to.


4 Rounds (IGYG per movement)

  • 6 Burpee Box Get Overs (44″)
  • 10 Back Squats (65#)
  • 12 Push Press (65#)
  • 12 Twisting Lunges (15# DBs)
  • 20 Dead Bugs (8# DBs)

It took us 23:05.

Trim & Transitions

Worked on a bunch of trim and transitions for the hallway flooring today. Almost done.


4 Rounds – Partner

  • 10/8 Burpee Box Get Over (42”)
  • 12 Single DB OH Lunge (35#)
  • 10 Plank Jump Push-up
  • 20 Russian KBS (53#)
  • 15/11 cal Row

We each did the movement and then got a bit of rest before the next movement. B was messing up her count on the get overs and probably did nine a couple of rounds. Took us 29:23.


2 Rounds (30/15s)

  • Side Plank Hip Dip + T Reach (8#)
  • Side Plank Hip Dip + T Reach (8#)
  • Leg Lift + Side Crunch
  • Plank Twisting Knee to Elbow (on MB)
  • Single Side Bicycle
  • Single Side Bicycle

These were some new combos and split moves.

That Feel

Partner Chipper

  • 40 Strict HSPU
  • 60 Burpee Box Get Overs (42”
  • 80 Single Arm DB Thrusters (30#)
  • 100 Pull-ups
  • 120 cal Row
  • 100 Push-ups
  • 80 Air Squats
  • 60 T2B (10-10-5-5)

We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.


Planned on golfing today, but the course was closed when I pulled in. We had a big storm last night with trees down everywhere and a lot of places, including the course, without power.

30:00 AMRAP

  • 6 Burpees Box Get Overs (47″)
  • 200m Run
  • 50m OH DB Carry (50#)
  • 60 DU
  • 15 KB Sumo Deadlift (70#)

This was really good. I held a steady pace and got through 6 rounds, 6 burpees, and about 180 meters of the run.

Great Partner Chipper


Partner Chipper

  • 40 Burpee Box Get Overs (42”)
  • 100 Wall Balls (20#, 10′)
  • 10 Sled Drag (128′, 25 + 100/55#)
  • 100 Wall Balls
  • 40 Burpee Box Get Overs

Went split the burpees 6 for me and 4 for B since we were using the same height. Then we each did 30-20 wall balls to do some larger sets. For the sled drag we did 2 trips each, 2 trips each, and then 1. Split up the wall balls and burpees the same on the way back. Finished in 26:26


4 Rounds

  • 1:00 Sandbag Hold (100#)
  • 10 Strict T2B
  • 30s Rest

When this started I was worried it was going to be terrible, but it was actually really good. I used an old pair of grips and split the T2B 7-3 each round. Finished in 8:48.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.


  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)


3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.


3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Gorilla Get Overs

Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.


  • 3:00 BikeErg (1,528m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats


Overhead Squats

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.


  • 50 cal BikeErg
  • 5 Rounds
    • 5 Power Cleans (135#)
    • 5 Burpee Box Get Overs (32″)
  • 40 cal BikeErg
  • 4 Rounds
    • 4 Power Cleans (155#)
    • 4 Burpee Box Get Overs (32″)
  • 30 cal BikeErg
  • 3 Rounds
    • 3 Power Cleans (185#)
    • 3 Burpee Box Get Overs (32″)

It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.

Accessory Wipeout


  • 3:00 SkiErg (656m)


5 Rounds each (do entire round, while partner does holds)

  • 8 Burpee Box Get Overs (48/38″) / 1:00 Bottom Squat Hold
  • 15/10 cal Row / 35s Glute Bridge Hold
  • 30 Plyo Lunges / 40s Plank

Brandi went first, so I was in the hold first. Took us 27:13.


4 Sets

  • 120/120′ Suitcase Carry (70# KB)
  • 8 Evil Wheels
  • 12 Double DB Skull Crushers (30# DBs)

I had energy until this accessory work, which kind of wiped me out!

All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.


  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats



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

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.


4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.


  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.


4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.


30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.