Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • Dead Hang
  • 7 Thrusters (45#)

Conditioning

  • 21 Pull-ups
  • 42 Double Unders
  • 21 Thrusters (75#)
  • 18 T2B
  • 36 Double Unders
  • 18 Thrusters (75#)
  • 15 C2B Pull-ups
  • 30 Double Unders
  • 15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

  • 12 In & Out DB Curls (20#)
  • 12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

  • 8/8 Static DB Curls (20#)
  • 12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

  • 17 Leg Lifts
  • 64 Bicycles
  • 34 Single Leg Lifts
  • 32 alt V-ups 

Short Bench Rests

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50)

Wanted to get one more than the first time through the program so did 56.

100 Push-ups

Went 6×5, 22×3, 4 to finish in 4:25.

Bench Press

  • 3 sets to failure @ each (155/125/100#)

To speed things up and fatigue more we went right after each other all the way through instead of keeping to three minute rests. I did 15-10-9, 17-12-12, and 20-20-16. Still a ton of reps, but fewer than before.

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Only Arms

I walked 18 on Monday and Tuesday. Didn’t workout Tuesday because B wasn’t feeling well and I decided to spend some time working on a shelf instead.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • Arm Circles
  • 10 Toe Touches

Arms

3 Sets

  • 12 Incline DB Curls (25#)
  • 12 Tricep Pulldowns (60#, rope)

3 Sets

  • 12 Barbell Curls (55#)
  • 12 DB French Press (60#)

3 Sets

  • 12 DB Bench Press (60# DBs)
  • 12 DB Chest Fly (30# DBs)

Brandi wasn’t feeling well, so we ended it there and I got back to work on a project for the living room.

Finished the Chest Program

Super busy and productive day on Sunday with the heat, so skipped a workout. Yesterday my back was good enough to walk 18 holes and after a week away from the course. It wore me out for the day! I edged and mowed the lawn during lunch today.

Final day of the chest program and I’m over it!

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

MAX Bench Press (225#)

Got nine reps, which is 1 more than Saturday and 1 short of tying my best ever.

100 HR Push-ups

I did 3s through 81 and then quick singles to finish in 5:34. Still now close to my PR, but almost 30 seconds faster than last week.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
    • MAX Reps
    • 3:00 Rest between sets

I did 15-13-12 with 110, 15-14–15 with 90, and 22-20-20 with 70 pounds. Decided to increase 15# per set over the last time and ended up with 905 more total pounds lifted. 💪

6 Sets

  • 12 Double DB French Press
  • 1:00 Rest

I was smoked, but wanted to see if I could jump up to the 25s. I barely made it through two sets and then used 20s for the last four sets.

FIN!

We really liked this program and it seemed to work well. We both put on size and got more comfortable with all the volume. Probably should have drank more protein shakes because it was so many reps, especially the Tuesday workouts. I think we’re going to start an arm program next.

About an hour after the workout we went for a 2.62 mile walk in about 45 minutes.

Max Seated Presses

Walked 18 yesterday. I’m sore as fuck from the plyo lunges, yet somehow I’ve on a seven day green recovery streak in WHOOP.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

I got 30 today, which is four more than Saturday.

100 Push-ups

Figured I’d try a different strategy today so I did four and then quick threes. It didn’t work out. I finished in 3:46, which is seven seconds slower than all 5s last week, probably due to it being so many more sets to get through.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets
  • 16-15-12 @ 95#
  • 18-16-16 @ 75#
  • 22-25-25 @ 55#

I think I messed up the rest period before that 8th set and took an extra minute, which would explain how I got better after that. I was fading after every other set throughout. This is not really very fun with the shoulder press though.

6 Sets

  • 12 Double DB French Press (20# DBs)
  • 1:00 Rest

Mowed both lawns after dinner.

Getting Drunk on a Tuesday

On Sunday morning we made two trips to Menards and picked up the remaining 70 pavers for the outdoor gym area. Then spent some time cleaning up the area and had to do a PVC repair of the old sunroom downspout. Stopped after that because it gets so damn hot back there. I mowed B’s lawn, we played 9 holes of golf in the afternoon, and skipped our workout. I walked 18 yesterday and then mowed the lawn at night. I was out in the garage by 12:30 today because we have a Mixology event at work this afternoon with several drinks. This is the second session of the chest program for the week.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50#)

I got 55, which is five more.

100 Push-ups

I went 10-10-7-5-3-3, and then doubles. Finished in 4:48 and definitely need to start more conservative. I didn’t respect how fatigued I’d feel from that set of bench. Took exactly five minutes of rest before a lot of benching.

Bench Press

  • 3 sets to failure @ each (155/125/100#)
  • 3:00 Rest between sets

I did 15-14-12, 19-18-16, and 28-24-23. The program said to rest 5-6 minutes between sets, which I figured was way too much and it would have been. As you can see by my numbers I was plenty rested for my next set. This many reps seemed extremely excessive though and I’m worried for my future of moving my upper body the rest of the week!

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Calls for tricep extensions or pushdowns, so this is the movement I picked today.

Conditioning

4 Rounds

  • 700m Run
  • 2:00 Rest

My legs felt sooo heavy going out for that first run! My times were 3:15, 3:02, 3:04, and 3:02. Really happy with my performance.