Out in the garage shortly after 9am so we can get out of town for the day.
3:00 SkiErg (594m)
2:00 TrueForn Run (0.28 km)
40’ Tip Toe Walk
10 Calf Raises
10 PVC Passes
10 OHS (45#)
5 OHS (95#)
10 OHS (115)
10 Thrusters (95)
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.
My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.
5×20/14 cal BikeErg (standing)
125 Synchro Air Squats
My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.
Arms & Midline
12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)
20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
I didn’t wear grips and did the toes to bars unbroken each set
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).
5:00 TrueForm Run (0.85km)
30s Dead Hang
Back & Biceps
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)
10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)
10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)
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.
20s Leg Lifts
20s Crunches (Hands reaching OH)
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.
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.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
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.
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.
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
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!
30 Double Under
10 Devil Press (30/20# DBs)
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.
I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.
We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!
EZ Bar 21s (56#)
12 Tricep Pulldowns (rope, 65#)
10/10 Single Arm Bench Supported Curl (25#)
10 EZ Bar Skull Crushers (66-71-76#)
8/8 Static DB Hammer Curl (30#)
10/10 Tricep Kickbacks (25#)
5 Wrist Curl (12#)
5 Reverse Wrist Curl (12#)
10 Plate Hammer Curl (10#)
5 Strict C2B Chin-ups
15 Ball Slams (20# MB)
10 DB Push Jerks (40# DBs)
15 Seated Tucks
More arms on arm day? Yep!! This went well and I got through 6+30.