Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 PVC Passes
  • Wrist Warm-up
  • 5 DB Push Jerks (35#)
  • 10 alt Renegade Rows (35#)
  • 20 H2H KBS (30#)

Handstands

  • 4×2 Handstand Split to Stacked
  • 5×5 Kick-ups (balance)

Conditioning

  • 100 cal BikeErg
  • 50 DB Push Jerks (50#)
  • 100 Air Squats
  • 50 HR Push-ups
  • 100 H2H KBS (53#)
  • 50 alt Renegade Rows (50#)
  • 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
  • 10s Rest
  • 30s Pike-up and Over
  • 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

Arms on Arms

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.

Warm-up

  • 5:00 SkiErg (1,053m)
  • 20 PVC Passes

Handstand Balance Breakthrough

6:00 EMOM (alt)

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!

Arms

3 Sets

  • EZ Bar 21s (56#)
  • 12 Tricep Pulldowns (rope, 65#)

3 Sets

  • 10/10 Single Arm Bench Supported Curl (25#)
  • 10 EZ Bar Skull Crushers (66-71-76#)

3 Sets

  • 8/8 Static DB Hammer Curl (30#)
  • 10/10 Tricep Kickbacks (25#)

3 Sets

  • 5 Wrist Curl (12#)
  • 5 Reverse Wrist Curl (12#)
  • 10 Plate Hammer Curl (10#)

Massive pump!

Conditioning

15:00 AMRAP

  • 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.

Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

  • Monster Walks
  • 10 Monster Band Squats
  • 20 PVC Passes

Midline

4 Rounds

  • 12/12 Hanging Oblique Raise
  • 12 Weighted V-ups (20# MB)
  • 12/12 Wood Chopper (30# DB)
  • 30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

  • 40/30 cal BikeErg
  • 30s Rest
  • 40 DB Push Jerks (30/20# DBs)
  • 30s Rest
  • 400m Run
  • 30s Rest
  • 40/30 cal Row
  • 30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

Light Left

Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

  • 1:00 Foam Roll each quad
  • 20 Lateral Step Overs

Workout – 6 Sets

  • 8 One Arm KB Front Squat (50#)
  • 10 Groiners
  • 1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

  • 150m Ski Erg
  • 10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Up (40#)
  • 8/8 1 Arm Russian KBS (53#)
  • 8 Evil Wheel
  • 8 Sumo Stance Good Morning (95#)
  • 30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.