My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)
24:00 EMOM (alt)
50 DU
12 Burpees
15 cal Row
4 Wall Walks
15 Pull-ups
20 Russian KBS (70#)
When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.
Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Front Squats (45#)
Legs
We decided to take some inspiration from DLB and go outside our comfort zone for something new.
4 Sets
12-10-8-6 Front Squats (95-105-115-125#)
20 Pulsing Goblet Squats (45# KB)
So much burn in this superset! I wore my belt for both movements.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.
Then we spent two hours putting up the two big posts! Won’t be long now!
Walked 18 holes yesterday in the heat again, but it didn’t hit me as hard the rest of the day.
Warm-up
3 Sets
40′ Tip Toe Walk
10 Calf Raises
Calf Stretches
20 PVC Passes
10 Hang Power Snatch (45#)
5 Hang Power Snatch (75#)
Conditioning
2000-1500-1000m BikeErg
3-2-1 Rounds
15 Hang Power Snatch (75#)
45 Double Unders
Modified the Mayhem version, which was power snatches with 95 because I wasn’t doing 90 snatches from the ground. I held under a 2:00/1,000m pace on the bike and got faster each time I was on it. Taped my thumbs and went 8-7 for the snatches until the final set where I did them unbroken. Too many misses on the double unders. Finished in 19:55 in a pool of sweat.
Midline
3 Rounds
15 V-ups
10 Plank Walkout
30 alt Side Crunches
Burn started in the middle of round two! Finished in 6:48.
About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.
This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.
Out in the garage shortly after 9am so we can get out of town for the day.
Warm-up
3:00 SkiErg (594m)
2:00 TrueForn Run (0.28 km)
4 Sets
40’ Tip Toe Walk
10 Calf Raises
10 PVC Passes
20 DU
10 OHS (45#)
5 OHS (95#)
Conditioning
3 Rounds
10 OHS (115)
50 DU
3 Rounds
10 Thrusters (95)
50 DU
I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.
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.
Warm-up
3:00 SkiErg (667m)
3 Sets
40′ Tip Toe Walk
10 Calf Raises
10 PVC Passes
Deadlift
10×45
10×135
5×165
Conditioning
50 cal Row
75 DU
35 Strict HSPU
75 DU
20 Deadlifts (185#)
75 DU
35 HSPU
75 DU
50 cal Row
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.
Legs
3 Sets
10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)
3 Sets
10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)
That workout smashed me, so these leg supersets were especially rough.
Midline
2 Rounds
20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts
Knew I wouldn’t be going nuts today. Finished in 8:44.
Yesterday I walked 18 holes for the first time this year and it was so nice to be out there. I’m feeling fine after my first shot of the vaccine, other than my arm being really sore. My quads are still really sore though. Out in the garage at 4pm.
Warm-up
3:00 SkiErg (622m)
10 Calf Raises
40 Lateral Hops
10 Calf Raises
24 PVC Passes
10 Shoulder Press (45#)
50 Jump Rope (singles)
5 DB Hang Power Cleans (25# DBs)
5 DB Push Jerks (25#)
Conditioning
2021 Quarterfinals Test #1 – 10:00 Time Cap
3 Rounds
10 Strict HSPU
10 DB Hang Power Cleans (50# DBs)
50 DU
1:00 Rest
3 Rounds
10 HSPU
10 DB S2OH (50# DBs)
50 DU
Since the Mayhem workout didn’t have much for us today I was planning to do machine intervals. Might as well try out some of the Quarterfinal workouts when I can in case the AGOQ workouts are the same or similar. The last time I did handstand push-ups was a workout with 30 strict on November 17. My plan was to break them up in sets of 5 all the way, even the kipping ones and see how far I could get in the workout. I figured the second half of the workout would get pretty nasty with the back-to-back overhead movements.
Well, I had to call an audible in round two, going 5-3-2 and then 3-2-2-2-1 in round 3. Finished the first part in 5:40. My kipping push-ups felt good so I went 6-4, was tempted to go unbroken, and remembered I had shoulder to overheads next. Oh shit, those were the worst part of the workout. I had to go 5-5 and almost missed a bunch. I went 6-4 again on the kipping HSPU and got 5 more S2OH for a total of 295 reps before the time cap. Fun workout that I’d like to try again once I get some shoulder endurance back.
15:00 AMRAP Partner
1 Rope Pull from Laying (each)
10 Push-ups
This was written as 1 rope climb or 5 strict pull-ups each, but I don’t have a tall rope (yet) and we’ve done plenty of strict pull-ups lately. It was also supposed to be synchro push-ups, but that doesn’t really work with a M-F team. We did do our push-ups as the some time though before going to the rope again and Brandi did 7-8 each round. I think I did three rounds unbroken and then went 6-4 the rest of the way. We got through 19 rounds!
Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!
Midline
4 Rounds
40 OH Hollow Flutter Kicks (20# KB)
30 Reverse Crunch
20 Russian Twists (45# plate)
10 PVC Sit-ups
This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.
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)
Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.
Warm-up
4:00 SkiErg (911m)
5/5 Single Arm DB Hang C&J (15#)
5/5 Single Arm DB Hang C&J (30#)
5/5 Single Arm DB Hang C&J (40#)
Conditioning
7 Rounds
40 Double Unders
20 Air Squats
5/5 Single Arm DB Hang C&J (50#)
I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.
