The heat index was over 100 today at workout time, so we decided to take it easy.
4 Rounds (15s transition between minutes)
1 Round (30s work : 25s rest)
3 Sets
3 Sets
3 Sets
3 Sets
With it being around 65° it hit a bit harder today.
On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.
3 Sets
I scaled back from the 12 DB RDLs.
3 Sets
Scaled here as well instead of 8 back squats.
3 Sets
Dropped to lower dumbbells this time
3 Sets
Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.
2 Rounds
Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.
3 Sets
3 Sets
3 Sets
3 Sets
We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.
2 Rounds
This really elevates the heart rate for being a core workout.
3 Sets
Did the bike since I can’t run on my right calf.
3 Sets
Went lighter today with the kettlebell for both movements to take it easier on that calf.
E2M – 20:00 (alt)
Good intensity and push.
3 Sets
Oh yeah, much different with that extra 50 meters this week.
3 Sets
3 Sets
Should have done 250m for me.
3 Sets
Oh my, I think we’re on to something with stuff like this.
5 Rounds
My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.
Then I mowed the lawn.
Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.
It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.
3 Sets
3 Sets
That workout smashed me, so these leg supersets were especially rough.
2 Rounds
Knew I wouldn’t be going nuts today. Finished in 8:44.
Much needed rest day yesterday. Out in the garage at 4pm today.
6 Rounds
Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.
E2M – 5 Sets
Took about 50-55 seconds and there was some real burn!
Finished with Crossover Symmetry Recovery.
By the end of the day my back was pretty tight. May retire the taters after our first time with them.
They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.
Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.
Jumping Bar Muscle-ups
Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.
5 Rounds
Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.
In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!
It swelled up immediately.
5 Sets
The combination of taps and hold is really bad.
Nick Momrik's Fitness Logs 