I think I missed twice and got a total of 268 reps.
Conditioning
4 Rounds
MAX Wide Strict Pull-ups
15/10 cal SkiErg
2:00 Rest
I got 10-10-9-9 pull-ups and my round times were 1:38 – 1:24 – 1:22 – 1:21.
10 Rounds
1:30
1:00 TrueForm Run
Max Air Squats
1:30 Rest
Felt the first round was way too fast on the runner, but I almost got back to that pace by the end. I think my legs and hips loosened up a lot for the squats. Here are my distances and squat counts.
Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.
Warm-up
3:00 SkiErg (696m)
3 Sets
10 Air Squats
10 PVC Passes
10 Scap Push-ups
30 Hops
Conditioning
3 Cycles
4:00 AMRAP
18 Russian KBS (53/35#)
12/8 cal BikeErg (standing)
2:00 Rest
4:00 AMRAP
30 DU
12/8 cal Row
2:00 Rest
This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.
Midline
3 Sets
20 OH Leg Lifts (25# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (25# DB)
20 Plank Hip Dips
1:00 Plank
1:00 Rest
I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.
I’ve been swamped at work, so yesterday ended up being a full rest day instead of active recovery. Workout at 10am this morning.
Warm-up
3:00 Bottom Squat Hold
5:00 BikeErg (2,523m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
10×45#
5×95
3×135
3×165
Weightlifting
4:00 EMOM – 3 Power Cleans (185-185-195-195)
4:00 EMOM – 2 Power Cleans (205-205-215-215)
4:00 EMOM – 1 Power Clean (225-235-245-255)
All touch-n-go reps. Five pounds more than a few weeks ago. I haven’t picked that up since February of 2018. Felt good today and definitely had more in the tank. I’ll keep slowing working on my leg strong and confidence with the lift. Things are working. Maybe I can get back to my best of 275 or even more.
Midline
5 Rounds
20 PVC Sit-ups (anchored + AbMat)
30 Russian Twists (35# plate)
These PVC sit-ups are gross. My upper abs were on fire in round 3 and I had to start breaking them up. I did the twists all unbroken though. Finished in 7:11.
Conditioning
20:00 AMRAP
10 Burpee Pull-ups
40 Double Unders
10 Double DB Box Step Overs (50/35#, 24/20″)
Did step burpees from the start to help with heart rate. I missed a dub is 3-4 of my rounds I think. Never rested during the step overs. You just have to keep grinding. Finished 7+1.
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.
Midline
4 Sets
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.
My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.
Warm-up
3:00 SkiErg (678m)
3 Sets
12 DB Combo Shoulder Raises (front + lateral, 8#)
4 Wide Push-ups
4 Push-ups
4 Diamond Push-ups
10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)
Chest & Triceps
4 Sets
10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)
I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.
5 Sets
10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)
4 Sets
12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)
I probably should have gone with 50 the entire way.
3 Sets
MAX Wide Push-ups
1:00 Rest
Not a fan of these with my shoulders. Managed 26-20-18.
Conditioning
8:00 AMRAP
30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)
My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.
Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA
Warm-up
5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)
Handstands
8×3 Kick-ups
Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.
Legs
4 Sets
12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)
Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.
4 Sets
8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)
I’m so weak in my squat now.
Shoulders
3 Sets
10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)
All three movements are feeling much better.
Conditioning
10:00 AMRAP
40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)
I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.
I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.
Warm-up
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
Handstands
Wrist Warm-up
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)
I did my best freestanding hold ever. Getting close to that 10 seconds!
Conditioning
8 Rounds
30 Double Under
10 Devil Press (30/20# DBs)
1:00 Rest
I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.
We’re giving handstand work a break for another day, hoping to let the shoulders recover. In the garage at 4pm.
Warm-up
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Double Unders
Conditioning
E5M – 8 Sets
24 cal Row
18 Burpees
50 DU
This is the next level of some similar workouts that came from Ben Smith’s programming. My goal was to pull 1,600 cal/hr on the rower because I’d done 1,500 in that similar workout I linked to. I wore my knee sleeves because that many burpees will give me a nasty knee bruise.
When I dropped down for the first burpees, the front of my shoulders were screaming a little bit. Not sure how much of a rest this ended up being for them. I hit my goal on the rower and bet that my times were all within a second. Burpees got slower in some rounds toward the end and overall my double unders were pretty good. Shit got real in round three and then it was just holding on and telling myself I could keep the pace. My burpees must have gotten slower in rounds 6-7. Pretty consistent though for so much high intensity work. Here are my round times and number of double under misses.
My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.
Warm-up
5:00 SkiErg (1,138m)
Handstand Balance Breakthrough
Wrist Warm-up
20 Shoulder I-Y (red band)
3 Rounds
30s Handstand 90° Hover
20s Hollow Hold
The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.
Arms
5 Sets
5 Weighted Ring Dips (35-40-45-47.5-50#)
3 Sets
8/8 Static DB Curls (30-35-35#)
8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)
3 Sets
10 Hammer Curl + Shoulder Press (40#)
10 EZ Bar Skull Crushers (66-71-71#)
3 Sets
Barbell 21s (45#)
55m Plate Pinch Walk (25# plates)
Conditioning
2 Rounds
10 cal Row
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
10 cal SkiErg
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.
The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.
Arms
5 Sets
5 Weighted Ring Dips (25-30-35-40-45#)
3 Sets
12 EZ Bar Preacher Curls (56-66-66#)
12 French Press (60# DB)
3 Sets
12 Tricep Pulldowns (underhand, 71#)
8/8 Static Hammer Curls (30# DBs)
6:00 EMOM (alt)
30s Tricep extensions on Ski Erg
30s Bicep Curls on Rower
Conditioning
2 Rounds
200m Run
25 T2B
30 Burpees
35 Sit-ups
40 Double Unders
45 Hollow Scissor Kicks
I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.
