Last Before 21.1

I woke up with my body wrecked from yesterday. My shoulders and ass were really feeling it. Out in the garage at 4pm.

40:00 AMRAP

  • 10 Strict Chin-ups
  • 15 Weighted V-ups (20# DB)
  • 20 Single Shoulder DB Box Step Overs (24″, 50#)
  • 15 cal SkiErg
  • 25 Air Squats
  • 35 Hollow Flutter Kicks

I did sets of 2 chin-ups all the way through. For the step overs I held the dumbbell on my shoulder and switched sides after 10 reps. I worked on facing the box to start every step up and turned around as I went over and down. Worst movement of the workout. Took less than a minute to ski every round. Got through 6+32.

I hope the first workout of the Open is something I can do. I haven’t done a double under in a month because of the calf tweak. With my shoulder I haven’t done kipping toes to bars in two months and butterfly or kipping pull-ups in over three months. But maybe I won’t get hurt during the Open this year because I’ve been hurt for months. I can hope!

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

  • 3:00 BikeErg (1,556m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weighlifting

E30S – 10:00

  • 2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

  • 18/12 cal BikeErg (standing)
  • 15 Box Jumps (24/20″)
  • 200/150m TrueForm Run
  • 10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Leg Combos

Yep, as Sunday night went on, my legs were feeling those 5 hours in the workshop, mostly standing on concrete. Yesterday I didn’t wake up with the back tweak feeling, so that’s great news. I slept for shit though and even took a nap in the middle of my work day, which never happens. Out in the garage at 4.

Warm-up

  • 5:00 BikeErg (2,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Landmine Squats (45#)
  • 12 Plyo Lunges
  • 6 Landmine Squats (90#)
  • 12 Plyo Lunges (20# DBs)
  • 6 Landmine Squats (125#)
  • 12 Plyo Lunges (30# DBs)
  • 6 Landmine Squats (155#)
  • 6 Landmine Single Leg Romanian Deadlifts (90#)
  • 10 Back Squat Jumps (45#)

Legs

4 Sets

  • 6 Landmine Squat (180-195-210-215#)
  • 12 DB Plyo Lunge (40-40-45-50# DBs)

4 Sets

  • 6/6 Landmine Single Leg RDL (club grip, 115-125-135-145#)
  • 10 Back Squat Jump (95#)

These supersets crush me.

Conditioning

9:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Power Cleans (115/80#)
  • 9 Box Jumps (24/20″)

I forgot how nasty the combination of cleans and box jumps / step-ups can be. By about the third round I really had to concentrate on my jumps so I wouldn’t fail. did the cleans unbroken every round and got through 8+3.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

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!

All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

  • 700m Run
  • 1,000m Row
  • 700m Run
  • 1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

  • Wrist Warm-up
  • Kick-ups (goal: land soft on wall and come down)
    • 2×5 (bad leg)
    • 2×5 (good leg)
  • 1:00 45° hollow hold
  • 45s 45° hollow hold
  • 1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

  • 8/8 Landmine Single Arm Floor Press (45 + 50#)
  • 8/8 Kroc Row (70#)

3 Sets

  • 10 Weighted Ring Dips (25#)
  • 10 Close Grip Chin-ups

3 Sets

  • 8 Dumbbell Fly (40# DBs)
  • 8 Lat Pulldowns (126#)

DB Bench Press

  • 12×60#
  • 8×50
  • 8×40
  • 8×35
  • 8×30
  • 8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.

Almost Twenty

Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.

Warm-up

  • 5:00 SkiErg (1,078m)
  • Wrist Warm-up

Handstand Balance Breakthrough

The start of week 3 already!

We didn’t time the handstand split to stacked work, but kept alternating between us with time on the wall getting a feel for the drill. It was a new challenge for sure. Probably went 6-8 times each.

Gymnastics Test

MAX Strict Pull-ups

Haven’t tried this since May 10th when I got 17. Maybe not the best day to test after doing 56 muscle-ups last night, but I was still able to get 19! And I have the 🌲 back!!

Back & Chest

Warm-up

  • 5 Pendlay Row 45
  • 5 Bench Press 45
  • 5 Bench Press 115

3 Sets

  • 12 Pendlay Row (115#)
  • 12 Bench Press (165#)

I could definitely feel tired in the various muscles doing these sets.

3 Sets

  • 12 Seated Cable Row (120#)
  • 12/12 Static DB Bench Press (60# DBs)

Wasn’t sure about the 60s for this, but they went well. Glad I bought them.

3 Sets

  • 10 Close Grip Chin-ups
  • 10 Weighted Ring Dips (15#)

2 Sets

  • 8-10-12 Renegade Row (Right, 50-40-30#)
  • 8-10-12 Renegade Row (Right, 50-40-30#)

Nasty. Go all three dumbbells with increasing weight on one arm before repeating with the other arm. Rest 2-3 minutes and do it again.

2 Sets

  • MAX Diamond Push-ups

Did 40 and 32 reps.

Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

  • 25:00 BikeErg (12,750m)
  • 20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

  • 8 Strict Chin-ups

Why are these so hard?

4 Sets

  • 10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

  • 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

  • 10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

  • 8 DB Incline Back Fly (45# DBs)
  • 4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

  • 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
  • 50 OH Hollow Flutter Kicks (75#)
  • 15s RKC Plank
  • 100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!