120 Burpees for “Recovery”

My body felt a little beat up this morning. Out in the garage at 4pm for “active recovery,” but I’m not sure it ended up being that. πŸ™‚

  • 10:00 Row (2,584m)
  • 5:00 EMOM – 12 Burpees
  • 10:00 BikeErg (5,085m)
  • 5:00 EMOM – 12 Burpees

My average pace was 1:56.2/500m on the rower and 1:58/1,000m on the bike. Burpees felt good and my splits were something like 42-40-40-40-38 seconds the first time and 37-35-34-34-33 the second time. Felt really good about that.

I don’t think the first 12 minutes are accurate here.

Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

  • 2:00 BikeErg (1,053m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Legs

3 Sets

  • 10/10 Pistols (band support from bar)
  • 10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

  • 10/10 Staggered Stance RDL (70#)
  • 10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

  • 4 C&J (115#)
  • 8 Burpees
  • 16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Lateral Step-ups (20″, 35#)
  • 8 alt Back Rack Reverse Lunges (115#)
  • 4/4 Lateral Step-ups (20″, 50#)
  • 4 Dead Stop Front Squats (75#)

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunges (135-145-155-160#)
  • 8/8 Lateral Step-ups (20β€³, 60#)

Such a nasty superset.

4 Sets

  • 4 Dead Stop Front Squats (145-155-165-175#)
  • 16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Burpees
  • 9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Trump is Gone

Buh Bye Fucker!

My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.49 km)

Arms

3 Sets

  • 12 Barbell Curls (55-60-65#)
  • 12 Tricep Pull Downs (underhand, bar, 60-65-65#)

3 Sets

  • 12 Hammer Curls (30# DBs)
  • 12 DB French Press (50-60-60#)

Conditioning

2 Cycles

  • 6:00 AMRAP
    • 10 Power Cleans (115/80#)
    • 10 Burpees
    • 10 Ring Rows
  • 3:00 Rest
  • 6:00 AMRAP
    • 10 DB Goblet Squats (50/35#)
    • 10 PVC Renegade Rows (50/35#)
    • 10 DB Sit-ups (50/35# at chest)
  • 3:00 Rest

I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.

Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

  • Crossover Symmetry Activation
  • 3 Rounds
    • 5 Burpees
    • 10 Kip Swings
    • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

  • 20 cal Row
  • 50 Double Unders
  • 15 Weighted V-ups (20# DB)
  • 25 Push-ups
  • 25 Air Squats

Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (pause, 27#)
  • 12 OH Plate Crunches (pause, 55#)
  • 5/5 Hip Abducted Evil Wheels
  • 160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

  • 3:00 BikeErg (1,536m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Bottom Squat Hold
  • 3:00 Wrist Warm-up
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 5/5 Landmine Curtsy Lunges (45 + 45#)
  • 10 Kossack Squats
  • 5 RDL (85#)
  • 8 Shoulder Press (45#)

Handstands

7 Sets

  • 3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

  • 10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

  • 20 alt Goblet Kossack Squats (35# KB)
  • 10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

  • 8 Shoulder Press (95-115-130-130#)
  • 10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

  • 10 Burpees
  • 5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight πŸ”₯ with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Thanksgiving 2020

I started my own tradition several years ago, so was in the garage at 9am to get in the workout. I remembered to put the kettlebell in the house yesterday so it wouldn’t be ice cold.

“Sissy Test”

  • 25 -> 1 Burpee
  • 1 -> 25 Russian KBS (53#)

I started with step back and step up burpees from the first rep and continued all the way through. Each round I split the reps between which leg was leading so I wouldn’t cause one side or the other to do more work since it was like a lunge on every rep. I started using chalk on the last 3-4 sets of swings and was able to do every set of them unbroken this year, when I usually have to break up the last few sets. Kept a steady heart rate and just kept moving, with a better time than last year.

  • 2012/04/19 – 41:38
  • 2012/11/22 – 38:16
  • 2017/11/23 – 43:34
  • 2018/11/22 – 39:32
  • 2019/11/28 – 41:07
  • 2020/11/26 – 39:50

Sorry Snatch

Warm-up

2 Sets

  • 10 Weighted Dead Bugs (15# plate)
  • 10 Half Kneeling Pallof Press (red)
  • 10 Front Rack Marches (30# DBs)
  • 10 Straight Legged Glute Bridge Marches
  • 10 Slow Goblet Squats (35#)

This came from Bethany.

  • 5 Power Snatch (45#)
  • 5 Muscle Snatch (45#)
  • 5 Power Snatch (75#)
  • 3 Power Snatch (95#)

Weightlifting

  • 4:00 EMOM – 3 Power Snatch (115-115-125-125)
  • 3:00 EMOM – 2 Power Snatch (135-145-155)
  • 3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. πŸ€·πŸ»β€β™‚οΈ

Conditioning

Partner Chipper

  • 80 Thrusters (45/35#)
  • 40 Burpees
  • 60 cal SkiErg
  • 80 Sumo Deadlifts (155/105#)
  • 60 cal SkiErg
  • 40 Burpees
  • 80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

  • 16 Landmine Twists (45# + 25#, club grip)
  • 10/10 Hanging Oblique Knee Raises
  • 20 Weighted Jack Knives (20# DB)
  • 20s Hollow Hold

Handstands

  • 2x30s Dead Hang Partner Push (wide)
  • 3×5 Handstand Kick-ups
  • 4 Eagle Arms
  • 30s Dead Hang Partner Push

That was a full two hour session today.

Simple, Effective, Deceiving

Warm-up

  • 10:00 BikeErg (5,070m)

Handstands

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)
  • 1:00 Wall-facing HS Hold
  • 1:00 Wall Walk
  • 4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

  • 12 Strict Chin-ups
  • 25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

  • 40 Plyo Lunges
  • 20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 Pike-ups
  • 10 V-ups
  • 1:00 Rest

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!