New Block

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.

Warm-up

  • 3:00 BikeErg (1,456m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 15 Scap Shrugs (on all 4s)
    • 5/5 Calf Raises (on step)
  • 10 alt Back rack reverse lunges 45#

Legs

3 Sets

  • 10/10 alt Back Rack Reverse Lunge (115-115-125#)
  • 20 alt Cossack Squats

3 Sets

  • 10/10 Single Leg Step Downs (15″, 50#)
  • 10/10 Single Leg RDL (70#)

Shoulders

3 Sets

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8/8 Landmine Curtsy Lunges (45#)
  • Bottom Squat Hold
  • 10 alt Cossack Squats
  • 4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

  • 8/8 Landmine Curtsy Lunges (45# + 90)
  • 20 alt Cossack Squats

Conditioning

4 Rounds

  • 2:00 cal Row
  • 2:00 cal BikeErg
  • ~1:00 Rest
  • 2:00 cal SkiErg
  • 2:00 Box Step Overs (20″)
  • ~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (30 cals)
  • 2 Sets10/10 Leg Swings
    • 10 Toe Touches
  • 8 Pendlay Rows (45#)
  • 10 Bent Over Rear Lateral Raises (5# DBs)
  • 8 Pendlay Rows (75#)
  • 10 Bent Over Rear Lateral Raises (15# DBs)
  • 10 Cossack Squats

Accessory

4 Sets

  • 8 Pendlay Rows (95#)
  • 12 Bent Over Rear Lateral Raises (20# DBs)
  • 10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

  • 30s/30s Side Planks
  • 30 Plank Jumps
  • 6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.