Ready for some normal June weather, because this 80+ bullshit is here way too early!
20 PVC Passes
10 Air Squats
5 Front Squats (95#)
I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.
Front Squats (115#)
Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!
Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!
10 Ring Kip Swings
10 Air Squats
10 Dumbbell Shoulder Press (10# DBs)
20 High Knees
20 Butt Kicks
20 Arm Circles
18:00 AMRAP – Partner – I Go, You Go Rounds
15 DB Thrusters (20# DBs)
2-4-6-8-10 MU, then 12-14… Ring Pull-up
I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.
Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.
30 Swimmer Crunches
30 Leg Lifts
30 Single Leg Lifts
30 Plank Hip Dips
First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.
Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
5:00 BikeErg (2,309m)
20 PVC Passes
3×10 Calf Raises
Shoulder Band Mobility
40 Lateral Hops
40 Front/Back Hops
10/10 Single Calf Raises on Step
10 Jump Rope
10 Double Unders
4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
Yep, my legs and ass are sore. Out in the garage at 4.
5:00 TrueForm Run (0.84 km)
Crossover Symmetry Activation
10 Air Squats
10 Scap Push-ups
30:00 EMOM (alt)
16 Ring Rows
18 cal BikeErg (standing)
40s Plank (elbows)
24 H2H KBS (53#)
Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.
20 Swimmer Crunches
20 Leg Lifts
20 Single Leg Lifts (big Flutter Kicks)
20 Plank Hip Dips
Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.
Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.
12 Low-Pulley Knee-In (pause, 27#)
12 OH Plate Crunches (pause, 55#)
5/5 Hip Abducted Evil Wheels
160′ Goblet Carry (53#)
Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.