My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.
Warmup
3:00 TrueForm Run (0.45 km)
20 PVC Passes
1:00 Dead Hang
3×3 Handstand Kick-ups
10 alt DB Hang C&J (35#)
Conditioning
10 Rounds
14 cal Row
10 alt DB Hang C&J (50#)
8 Burpee over Rower
The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.
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
We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.
My shoulders don’t feel too bad. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)
Weightlifting
10:00 EMOM
3 C&J (165#)
Did quick singles all the way.
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
This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.
Conditioning
2 Rounds
30 Box Jumps (24″)
30 Single DB Hang C&J (50#)
I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.
The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.
Midline
3 Sets
20 OH Leg Lifts (20# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (20# DB)
20 Plank Hip Dips
1:00 Plank
1:00 Rest
Took me 13:33, which is actually 22 second slower than last month with 25#.
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.
I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.
Warm-up
5:00 BikeErg (2,548m)
80′ Lateral Monster Walks
80′ Monster Walks
8 Landmine Squats (45#)
8 Plyometric Lunges
6 Landmine Squats (80#)
8 Plyometric Lunges (15# DBs)
6 Landmine Squats (125#)
5/5 Single Leg Romanian Deadlifts (53# KB)
10 Squat Jumps
2/2 Landmine Single Leg Romanian Deadlifts (90#)
4 Squat Jumps (8# DBs)
5 Double Dumbbell Clean & Jerks (25# DBs)
5 Double Dumbbell Snatches (25#)
Legs
4 Sets
10 Landmine Squats (155-165-175-175#)
20 DB Plyo Lunges (25# DBs)
Hell of a burn from this superset.
4 Sets
10/10 Landmine Single Leg RDL (110#)
10 Squat Jumps (20-25-30-35# DBs)
This was no joke either.
Conditioning
30 Double Dumbbell Clean & Jerks (35# DBs)
30 Double Dumbbell Snatches (35# DBs)
I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.
I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.
That was a lot of unilateral work today, which is probably why it felt so taxing.
Shoulders
4 Sets
8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)
My left shoulder didn’t feel the greatest doing these presses.
Conditioning
7:00 AMRAP
10 Burpees
5/5 DB Hang C&J (50/35#)
Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.
Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.
Warm-up
5:00 BikeErg (2,539m)
Wrist Warm-up
40 Bottoms Up KB Press (20#)
Was going to test a max set of strict ring dips, but my shoulders were not having it with.
Handstands
5 Kick-ups (bad leg)
5 Kick-ups (good leg)
2×1:00 Wall-facing Handstand Hold
2×1:00 Frog Stands
3×5 Kick-ups (finding balance)
Conditioning
5 Rounds
10 KB Sumo Deadlifts (70/53#)
15 DB Hang Clean & Jerks (30/20#)
I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!
My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.
Warm-up
400m Run
10 Kip Swings
20 PVC Passes
Gymnastics
E2M – 7 Sets
8 Muscle-ups
I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.
I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.
I think this video is some of the reps in round three.
Conditioning
30:00 AMRAP
80/80m Hill Run
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
80/80m Hill Suitcase Carry (50#)
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
