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.
Worked on a bunch of trim and transitions for the hallway flooring today. Almost done.
Conditioning
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.
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.
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
Midline
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.
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.
Warm-up
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#)
Legs
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.
Conditioning
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.
Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.
Warm-up
3:00 BikeErg (1,528m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Strength
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.
Conditioning
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.
My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.
Warm-up
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
Conditioning
“Jackie”
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…
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.
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.
Warm-up
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.
Midline
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.
Conditioning
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.
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