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.
I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.
Warm-up
5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)
Conditioning
14:00 AMRAP w/ Partner
30 Hang C&J (95/65#)
20 HSPU
15/10 cal SkiErg
5:00 Rest
7:00 AMRAP
15 Burpees
15 Deadlifts (135/95#)
5:00 Rest
14:00 AMRAP w/ Partner
15/10 cal Row
20 Hand Release Push-ups
30 DB Hang C&J (35/20# DBs)
I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.
In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.
Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.
Midline
3 Rounds
50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels
Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!
The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.
Warm-up
5:00 BikeErg (2,400m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Plyo Lunges
10 Air Squats
10 Plyo Lunges (35# DBs)
Leg Burn
5 Rounds (I Go, You Go)
10 Weighted Plyo Lunges (50# DBs)
10 Squat Jumps
10 Air Squats
Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.
Midline
4 Sets
24 Russian Twists (5# ankle weights)
12 Leg Lifts (5# ankle weights)
12 Seated Leg Tucks (5# ankle weights)
This turned out well and I felt good.
Conditioning
30:00 AMRAP w/ Partner
40 Single Arm DB Hang C&J (50/35#)
20 Burpee Box Get Overs (48/38”)
200m Suitcase Carry (70/50#)
40 Ring Dips
20/12 cal BikeErg
I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.
I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.
Warm-up
15:00 Airdyne (305 cals, 7.62 km)
Monster Walks
Strength
Back Squat
8×45#
8×95
8×135
8×165
8×185
8×205
Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.
Conditioning
4 Rounds
5/5 Single DB Hang C&J (50/35#)
10 Burpee Box Jumps (24/20″)
5:00 Rest & Repeat
I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!
When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.
Midline
3 Sets
30/30s Star Plank
10 Evil Wheels
Oh boy, those star planks will get ya! Took me 6:35.
