Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.

High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

  • 20 PVC Passes
  • Various other moves with the PVC
  • 10 DB Bench Press (25#)
  • 10 DB Bench Press (45#)

Chest & Back

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#)
  • 10-8-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.

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!