Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

  • 10 cal SkiErg
  • 30s Dead Hang
  • 10 Lunges
  • 10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

  • 10 Strict Pull-ups
  • 20 DB Goblet Lunges (50#)
  • 20 cal Row
  • 10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

  • 10 OH Crunches (50# DBs, 2s pause)
  • 30s Sandbag Hold (100#)
  • 7/7 Hip Abducted Evil Wheels
  • 30/30s Side Planks

Took about 17 minutes to do without breaks.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

  • 3 Rounds
    • 1:00 BikeErg (511-520-532m)
    • 30s Dead Hang
    • 10 PVC Passes
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (20#)
  • 10 alt DB Hang Snatch (35#)
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

  • 5 Strict Pull-ups
  • 10 Sumo KB Deadlifts (70#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 24 Plank Hops
  • 12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (686m)
  • 2 Sets
    • 30s Dead Hang
    • 10 Air Squats
    • 10 Scap Push-ups
    • 10 PVC Passes

Conditioning

Partner Workout

  • 100 Ring Dips
  • 5x 12/8 cal BikeErg (standing)
  • 200 Reverse DB Lunges (40# DBs)
  • 5x 12/8 cal BikeErg (standing)
  • 300 Russian KBS (53#)
  • 5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

  • 10 Parallette Shoot Throughs (5# ankle weights)
  • 30/30s Single Leg Balance (5# ankle weights, 70# KB)
  • 20s Hollow Hold (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

  • 5:00 TrueForm Run (0.76 km)
  • Crossover Symmetry Activation
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • 15 PVC Passes

Back & Biceps

3 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

  • 10/10 Kroc Row (60# DB)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Seated Wide Row (104-104-115-115#)
  • 10 Incline Curls (30# DBs)

3 Sets

  • 12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

  • 15 Incline Pullovers (rope, 49-60-65#)
  • 15 EZ Bar Curls (46#)

4 Sets

  • 10 Shrugs (60# DBs)
  • 15s Shrug Hold
  • 1:00 Rest

Midline

E2M – 5 Rounds

  • 14 alt V-ups
  • 14 Leg Lifts
  • 14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

  • 5:00 TrueForm Run (0.85km)
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • Cobra

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 49-49-54-54#)

4 Sets

  • 10 Seated Cable Row (109#)
  • 10/10 Seated Single Arm Cable Row (54#)

4 Sets

  • 10 Lean Back Lat Pulldowns (98#)
  • 10 Reverse Seated BTN Lat Pulldowns (98#)
  • 10 Underhand Lat Pulldowns (98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (49#)
  • 10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

  • 15 @ 35#
  • 12 @ 30
  • 12 @ 25
  • 12 @ 20
  • 20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

  • 20s Bicycles
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest
  • 20s Crunches (Hands reaching OH)
  • 10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

Putting Band Peg to Use

My back is feeling pretty good. Worked out at 3pm.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Bottom Squat Hold
  • Dead Hang

Conditioning

3 Rounds

  • 1:00 cal Ski Erg
  • 10s Transition
  • 30s Strict Pull-ups
  • 2:00 Rest

I got 18 calories every round and 10-10-8 pull-ups. Never did more than a set of 4 pull-ups.

Legs

Warmed up with 10 lunges each at 45 and 95 pounds.

3 Sets

  • 20 alt Back Rack Reverse Lunges (125#)
  • 10/10 Single Leg Step Downs (15”, 50# DB)

My left leg is definitely much better with the step downs.

3 Sets

  • 12 Double DB RDLs (50# DBs)
  • 24 Banded Hamstring Curls (red)

Got to use my new band/rack pegs. 🙂