I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.
3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Power Cleans (155-165-175-185)
2 Power Cleans (195-205-215)
1 Power Clean (225-235-245-250)
I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!
E3M – 7 Rounds
10 Box Jumps (24″)
10 C&J (75#)
I step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.
8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
Took me 10:32 to finish.
2x30s Dead Hang Partner Push
10/10 Wrist Curls (15#)
Wrist Roller (5#)
5 Handstand Kick-ups
Working on handstands with these movements isn’t a great idea.
I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.
Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.
12 Handstand Kick Up Against Wall (~10s + pull feet away)
Got 2-3 solid holds with my feet off the wall. Progressing!
35:00 AMRAP (Partner)
12 Sumo KB Deadlifts (53/35#)
16 Plyo Lunge
12 HR Push-ups
12/8 cal Row
4 Power Cleans (185#)
The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.
20s Weighted Hollow Flutter Kick (10# plate)
20 Weighted alt V-Ups (10#)
20 Weighted OH Crunches (10#)
20 Russian Twist (10#)
20 Seated Leg Lifts
A good one from Ibex Training.
My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.
Got over eight hours of sleep for the second night in a row! Who am I? In the garage at 4pm.
5:00 BikeErg (2,539m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstand Balance Breakthrough
10-5 Shoulder I-Y Band Drill
3x30s Handstand Shape 45 degree Hollow
3x30s Hollow Hold
3x30s Handstand Tuck Balance
All with 45 seconds of rest between the 30 seconds of work. This stuff is already feeling better. We’re excited to see where this program goes over the next three weeks.
Update: After going to log this on the platform I noticed more notes that explained how to do it. It was supposed to be done as 30 seconds of each of the three movements and then rest 1:30-2:00. Whoops! We still felt like it was effective.
10/10 DB Split Squats
10 DB Stiff Legged Deadlifts
I used the same pair of dumbbells for both movements and did 35-40-45-50#.
12 DB Front Squats (35# DBs)
12 DB Sumo Squats (70# KB)
10/10 Suitcase Deadlift (70# KB)
10/10/10 Calf Raises (50# DBs, out, neutral, in)
Warmed up with 5×45, 5×95, 3×135, and 2×165 touch-n-go power cleans.
10 Burpee Pull-ups
5 Power Cleans (185#)
My round times were 1:25 – 1:20 – 1:15 – 1:13 – 1:06, which I’m stoked about. After the first round I would have said that pace was going to be hard to keep. Burpee pull-ups are a movement where you find your rhythm and comfort once you get going.
I really love these repeater style workouts because they’re making me push much harder than I ever would and I’m learning new things.
I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.
5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)
14:00 AMRAP w/ Partner
30 Hang C&J (95/65#)
15/10 cal SkiErg
15 Deadlifts (135/95#)
14:00 AMRAP w/ Partner
15/10 cal Row
20 Hand Release Push-ups
30 DB Hang C&J (35/20# DBs)
I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.
In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.
Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.
50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels
Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!
Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.
10:00 BikeErg (4,665m)
80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
20 PVC Passes
5 Power Cleans (45#)
10 Front Squats (45#)
5 Push Jerks (45#)
10 Kip Swings
3 Power Cleans (95#)
6 Front Squats (95#)
3 Push Jerks (95#)
6 Kip Swings
I used the black band today since the hip circle is awkward to walk with around my ankles.
Almost “Hammer” 5 Rounds, each round for time
5 Power Cleans (135#)
10 Front Squats (135#)
5 Jerks (135#)
Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!
I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.
I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.
Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.
10:00 BikeErg (4,620m)
80′ Lateral Monster Walks
80′ Monster Walks
Bottom Squat Hold
E2M – 8 Sets
3 Squat Cleans (increasing)
I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.
“Legs Gone Bad Vol 2” 150x
2 Plyo Lunges
I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.
20s Hollow Hold
Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.
I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.
7:00 BikeErg (3,581m)
160′ Lateral Monster Walks
160′ Monster Walks
6 Deadlifts (45#)
4 Hang Power Cleans (45#)
3 S2OH (45#)
6 Deadlifts (95#)
4 Hang Power Cleans (95#)
3 S2OH (95#)
6 Deadlifts (135#)
4 Hang Power Cleans (135#)
3 S2OH (135#)
“DT” – 5 Rounds
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 S2OH (155#)
I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.
Yesterday I walked 9 holes in the rain before we called it quits. My body was feeling pretty good and I think getting more sleep again is helping with my recovery this week. Out in the garage at 3:30 today.
3:00 Row (771m)
160’ Monster Walks
160’ Lateral Monster Walks
5 Muscle Snatches (45#)
5 Muscle Snatches (75#)
8 Power Cleans (80#)
2 Power Snatch (95-105-115-125-135)
1 Power Snatch (155-175-195-195-195)
Originally I planned on going up 10# every set with the singles and still ending at 195#. It felt solid with 155 so I jumped and then jumped again. This way I got to 195 two sets early, with the option to go heavier if I was feeling it. I wasn’t. My legs were super wide in the catch at 195 so I stayed there.
4 Power Cleans (115/80#)
12 Plyo Lunges
*Restart every AMRAP at the top
I designed this one based on “The Chief” since I wanted to ease in to high rep lifting with a little lighter weight. I got halfway through round one and time seemed to be crawling so I knew I was in for a world of hurt even though I purposely started a little slow. Then I went a little too fast and shit really hit me in round four. My scores were 4+12, 4+17, 4+14, 4+9, 4+4. Really hot and humid today. Would like to retest this one in cooler weather.
On the shorter side for our session today, but that was pretty brutal. I went down in to the back reset position a couple of times after the workout just to help myself recover and hopefully not lead to a tweak.