My legs are tired and my hands ache. Out in the garage at 10am.
10:00 Airdyne (192 cals, 4.94 km)
160′ Lateral Monster Walks
160′ Monster Walks
8 Front Squats
16 Kossack Squats
I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.
12 Goblet Curtsy Lunges (35#)
6/6 Reverse Lunge Step-ups (24”, 35#)
Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦
This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.
30s Handstand Hold
30s alt Weighted V-ups (25# DB)
30s OH Side Bends (25# DB)
30s Hollow Hold
I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.
After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!
Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
5:00 Airdyne (113 cals, 2.67 km)
Death By (alt EMOM, start with 12, +1 each round)
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Had to take a nice long recovery after that workout.
My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.
20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises
I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.
10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)
I did one set of 10×45# thrusters to warm-up.
10 Thrusters (95/65#)
The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.
I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.
3:00 SkiErg (635m)
15:00 AMRAP – 1-2-3…
Power Clean (115/80#)
Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.
Strength / Accessory
8 DB Shoulder Press (35#)
50m Double DB OH Carry (35#)
Holding two dumbbells overhead is a real mobility test!
6/6 Single Arm DB Bench Press (50#, w/ rotation)
6 DB Bench Press (50#)
This was much harder than I expected.
12 DB Underhand Bench Press (40#)
24 Alt Seated Underhand Raise (20# DBs)
Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.
Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.
Haven’t had any real weight like that on my back since the end of December.
When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!
10 Parallette Shoot Throughs
30 Russian Twists
The shoot throughs are much easier when not paired with V-ups!
My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.
E4M for 40:00
20 cal Row (goal pace: 1,500 cal/hr)
This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?
💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.
Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.
Gymnastics / Midline
20 Pull-ups (10 kip, 10 butterfly)
60 Hollow Body Flutter Kicks
Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.
I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.
3:00 Airdyne (63 cals, 1.58 km)
Shoulder Press (done after row)
So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.
5 Shoulder Press (130#)
8 Lateral Raises (15#)
Felt strong throughout and was able to keep a solid core.
2 Rounds (2:00 work, 1:00 rest)
I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.
No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.
Support Your Local Box Fundraiser #2
Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.
25 Banded Pushups (red, 10-5-5-5)
24 Lateral Box Step Overs (14”)
25/25m Suitcase Carry (70#)
40s HS Hold (freestanding practice)
Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.
Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.
50 cal Ski/Row/Ski
5/5/5/5 Hang DB C&J (50/35#)
This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.
This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.
Not feeling sore anywhere. Out in the garage just before 4pm.
10:00 Airdyne (190 cals, 4.9km)
5 Shoulder Press (125#)
10 Lateral Raises (10# plates)
First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.
5:00 AMRAP — 1-2-3-4-5…
I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.
8/8 Kroc Rows (53# KB)
6 Evil Wheels
30/30s Single Arm Overhead Hold (53# KB)
I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.
I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.