Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.
15-12-9-6-3 Strict HSPU
15-12-9-6-3 Strict Pull-up
20-16-12-8-4 Banded Row (step on band)
20-16-12-8-4 Banded Tricep Push Downs
20-16-12-8-4 Banded Curls
30-24-18-12-6 Band Pull Aparts
30-24-18-12-6 Russian Twists
I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything
Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout
12/12 Single Arm Hammer Curls (35#)
12 Standing French Press (50#)
15 Box/Wall Jumps (24″)
15 Hand Release Push-ups
Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.
Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.
20s Hollow Hold (5# ankle weights)
20 alt V-ups (5# ankle weights)
10 OH Crunches (2s pause, 35+50# DBs)
100m Uneven Farmer Carry (35 & 50# DBs)
I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.
Didn’t get much sleep on Thursday night, so I was really glad yesterday was a rest day. Had a nice relaxing day and settled in at the late. I found a pair of 10# (for my set) and 35# (for a friend) rubber dumbbells, which was a bonus for the trip. Slept well last night and didn’t get up until after 7! Had a cup of coffee and then laced up my shoes at 9am with the temperature at 70 degrees.
Run 10.15km / 6.3 miles
My phone and watch were had a difference of a half a mile, so I mapped out the route with gmap-pedometer.com to get the true distance after I was done. Took me 59:08 and felt really good. My goal for the run was under an hour for a 10km. I think it’s time to retire these running shoes after this week and start using the brand new pair I have.
Check out the heart rate data from my Garmin.
Nice to see that it really was an easy effort. Here’s the full heart rate data…
Turned out I didn’t have pink eye. Must have been some type of irritation after mowing the lawn in the morning yesterday. It was all good later in the day. My entire body hurt last night, through the night, and this morning from laying laminate flooring for almost 6 hours. I slept like shit because I couldn’t get comfortable. After my coffee and doing more work on the new office flooring this morning I actually felt much better. Out in the garage at 9:30 for the workout, in the middle of a big storm, which cooled things down and gave us a nice breeze. The humidity kicked in later.
I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.
12 Straight Arm Lat Pulldowns (55#)
I’m still doing these with an open palm, but I feel like my hands are going to slip sooner or later since my homemade lat bar rotates.
12 Wide Grip Lat Pull Downs (85#)
12 Behind Neck Lat Pull Downs (85#)
12 Close Grip Lat Pull Downs (85#)
These are terrible every fucking time. The pulleys on my system seem to be failing. Maybe I need something that can handle more volume, because this is the second different type I’ve tried.
12 Seated Cable Row (double handle, 85#)
12 Seated Bent Over Back Fly (2@35, 2@30# DBs)
I was losing form and cheating too much so I dropped to lighter dumbbells for the last two sets.
10/10 Single Arm Landmine Rows (45 + 40-45-50-55#)
I kneeled on a bench with one leg and arm again to help give my back some support. Felt better with the movement this week.
16 OH Crunches (w/ pause, 50# DBs)
40 Weighted Bicycles (5# ankle weights)
8/8 Hip Abducted Evil Wheels
100m Front Rack Carry (155#)
I kept the ankle weights on for everything again. I really don’t even notice them on the carries anymore. This was one of the worst weighted ab workouts we’ve done, especially since it was only three sets. The front rack carries suck for that distance, but I got through them without a problem. Don’t get me wrong, I was breathing like I just ran a 7:00 mile after each set.
8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
12 OH Crunches (50# DBs, pause)
12/12 Side Plank Cable Rows (25#)
12 Parallette Shoot Throughs (ankle weights)
100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.
Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.
I jumped on the bike early and we got started with the meat of our workout at 10am.
20:00 BikeErg (10,461m)
40 PVC Passes
MAX Strict Chin-ups
I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.
10 Straight Arm Lat Pulldowns (50#)
Used open palms and a grip width similar to bar muscle-ups.
10 Wide Grip Lat Pulldowns
10 Lay Back Lat Pulldowns
10 Supinated Close Grip Lat Pulldowns
Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!
10 Prison Back Fly (20-25-25-25# DBs)
10/10 Elbows Out Kroc Row (35#)
The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.
5 Set Drop Set
8 Incline Prone DB Rows (50#)
4 Max rep Drop Sets (45-40-35-30#)
Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.
12 Low-Pulley Knee-In w/ pause (25#)
12 Crunches w/ pause (30# DBs)
7/7 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Took the first three movements up a notch. Front rack carries are so good/bad!
It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.
15:00 BikeErg (7,832m)
Wheeled the bike out back in the sun again. Increased pace every five minutes.
12 Straight Arm Pull Down (45#)
Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.
12 Wide Grip Lat Pull Downs (80#)
12 Behind Neck Lat Pull Downs (80#)
12 Close Grip Lat Pull Downs (80#)
My bright idea to go from sets of 10 to 12. Idiot!
12 DB Pullover (50#)
12/12 Kroc Rows (53#)
5 Set Drop Set
8 DB Back Fly (40# DBs)
4 Max rep Drop Sets (35-30-25-20#)
I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.
I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!
12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (55#)
5/5 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Improved the knee-in movement by getting some straps to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.
Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.
10:00 BikeErg (4,426m)
20 PVC Passes
10 Straight Arm Pull Down (35, 4×50#)
10 Wide Grip Lat Pull Downs (80#)
10 Behind Neck Lat Pull Downs (80#)
10 Close Grip Lat Pull Downs (80#)
This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.
10 Seated Cable Row (75#)
MAX Strict Chin-ups (10-8-6-5)
Why are strict chin-ups so hard after all this stuff?
10 Inverted Bar Row
10 Seated Bent Over Back Flies (30# DBs)
Haven’t done the bar rows in a long time. I like those.
I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.
Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.
Buy-in: 3 Rounds
15 Air Squats
6 Deadlifts (115#)
6 Squat Cleans (115#)
6 Push Presses (115#)
Cash-out: 3 Rounds
15 Air Squats
I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.
After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.
Midline – 3 Rounds
5 Weighted V-ups (10# DB)
10 Lying Leg Lifts
15 Weighted OH Sit-ups (10# DB)
20s Hollow Hold
25 Knee Slides (Crunches)
Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.
I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.
Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.
45s on / 15s Rest
Old school core work. Got really tough at the end.
25 Clean & Over Shoulder Toss (20# Slam ball)
25 Plyo Lunges
40′ Partner Wheel Barrow
50 Jump Rope
25 Ring Mountain Climbers
200m Sled Drag (70#)
200m Sandbag Run
1 Legless Rope Climb
5 Tire Flips
Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.
It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.
25 yards down and back
50 yards down and back
So 600 yards total. Again, not a good running performance for me.