Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • RDLs
    • 10×45
    • 5×95

Legs

  • 12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
  • 15 Side Lunge with knee up
  • 12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
  • 15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

  • 10 RDLs (145#)
  • 1:00 Rest

Conditioning

15:00 EMOM (alt)

  • 6 C&J (95#)
  • 10 DB Walking Lunges (45# DBs)
  • 6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

Every 3 Minutes of Legs

I’ve had two more green WHOOP recovery days, bringing my streak to 9. Walked 18 holes yesterday and today I worked out during lunch.

30:00 BikeErg
E3M 10 Walking Lunges (40# DBs)

Yes, start with lunges. I wanted something quick and mindless and this was perfect. Laying out all nine puzzle mats was the exact length I needed to do five lunges out and five back, which I did all stepping through. Need to do more walking lunges, because they are just a different beast. I got through a total of 12,242 meters on the bike, though I guess that counts all of the rollover meters from the first nine rounds because I just kept the computer going.

Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,450m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 2 Sets
    • 20 Banded Arm Circles
  • 3 Sets
    • 2 Handstand Split to Stacked
  • 2 Sets
    • 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.

Legs

4 Sets

  • 20 DB Walking Lunges (diagonal, 50# DBs)
  • 10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

  • 12 Barbell Hip Thrusts (85#)
  • 12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

  • 12 DB Front Squats (40# DBs)
  • 12/12 Single Leg Calf Raises
  • 12 DB Front Squats
  • 12/12 Single Leg Calf Raises
  • 12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.

Conditioning

2 Rounds

  • 10 Pull-ups
  • 10 Box Jump Overs (24/20″)
  • 15 Hang Power Snatch (75/50#)
  • 10 Box Jump Overs (24/20″)
  • 10 Pull-ups
  • 3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.