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. 🙂
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.
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.
2:00 BikeErg (1,053m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
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!
10/10 Staggered Stance RDL (70#)
10/10 Single Leg Stability Ball Hamstring Curl
Tried something different with the staggered stance.
Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.
4 C&J (115#)
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.
My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.
3:00 TrueForm Run (0.49 km)
12 Barbell Curls (55-60-65#)
12 Tricep Pull Downs (underhand, bar, 60-65-65#)
12 Hammer Curls (30# DBs)
12 DB French Press (50-60-60#)
10 Power Cleans (115/80#)
10 Ring Rows
10 DB Goblet Squats (50/35#)
10 PVC Renegade Rows (50/35#)
10 DB Sit-ups (50/35# at chest)
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.
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.
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.
That was a lot of unilateral work today, which is probably why it felt so taxing.
8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)
My left shoulder didn’t feel the greatest doing these presses.
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.
Straight 🔥 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.
10 Hollow Rocks
10s Hollow Hold
We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.
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.
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.
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. 🤷🏻♂️
80 Thrusters (45/35#)
60 cal SkiErg
80 Sumo Deadlifts (155/105#)
60 cal SkiErg
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.
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.
12 Strict Chin-ups
25 Banded Curls (blue, burnout)
This was a challenge.
40 Plyo Lunges
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.
20s Hollow Hold
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!