We finished in 27:31. Great new style of workout with the lower rep MU, but a lot of them! My hands weren’t going to take much more, so we called it at five rounds. Was playing around with my bar muscle-up technique and remembering some of the tricks.
Midline
4 Round Tabata
OH Crunches (legs up, 50# DB)
Bicycles
DB Pull-throughs (50#)
Hollow Hold
I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.
This summer has been over-the-top humid almost every day.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.
Conditioning
25:00 AMRAP
400m Run
20 Box Jumps (24″)
5 Strict HSPU
5 HSPU
I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.
Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.
Warmup
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
5 Front Squats (95#)
Legs
4 Sets
12-10-8-6 Front Squats (115-125-135-145#)
20 Pulsing Goblet Squats (50# DB)
Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
15 Banded Frog Reverse Hypers
Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.
Conditioning
10:00 AMRAP 2-4-6-8…
Burpee Pull-ups
Power Cleans (115/80#)
I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.
Midline
4 Rounds (20s/10s)
12 Weighted Crunches (feet in air, 20#)
16 Bicycle Crunches (slow)
12 DB Pull Thru’s (60#)
22 Hollow Rocks
Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.
Ready for some normal June weather, because this 80+ bullshit is here way too early!
Warm-ups
20 PVC Passes
10 Air Squats
5 Front Squats (95#)
Strength
Shoulder Press
10×45#
6×75
3×95
2×115
1×135
1×150
1×160
1×167.5
1×172.5
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.
Conditioning
18-15-12-9-6-3
Front Squats (115#)
Bar-facing Burpees
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!
Warm-up
10 Ring Kip Swings
10 Air Squats
10 Dumbbell Shoulder Press (10# DBs)
20 High Knees
20 Butt Kicks
1 Muscle-up
20 Arm Circles
Conditioning
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.
Midline
3 Rounds
30 Swimmer Crunches
30 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.
Warm-up
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?
Midline
3 Rounds
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
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