My back was better through the night again. Feeling good. Garage time at 4pm.
- 5:00 Airdyne (102cals, 2.54 km)
- 2×10 Steamboats
I got 16, which is one shy of PR.
- 10 Dumbbell Z Press (35#)
- 10 Bent Elbow Lateral Raise (20# DBs)
- 10 Combo Shoulder Raise (15# DBs)
- 10 Upright Rows (53# KB)
Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.
- 8 Bench Press (2×165, 2×155)
- 8 DB Fly (30#)
- 8 Bench Press
I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!
20:00 AMRAP w/ Partner
- 30 Ring Dips
- 60 Hang Power Cleans (95/65#)
- 30 Box Jump (30/24″)
- 60 Russian KBS (53/35#)
Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!
Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.
- 5:00 Airdyne (99 cal, 2.51 km)
- 5 Wide Grip Bench Press (45#)
- 5 Bench Press (45#)
- 5 Close Grip Bench Press (45#)
Strength / Accessory
- 10 Wide Grip Bench Press
- 10 Bench Press
- 10 Close Grip Bench Press
I used 95-105-115# and it made me feel so weak. Haha!!
- 12 Underhand DB Bench (45#)
- 24 Single Arm Underhand DB Fly (20#, standing, alternating)
- 10 Z Press (30-35-35# DBs)
- 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)
- 10 Front to Lateral Raise (8# DBs)
Wouldn’t really want to go much heavier than that to keep safe.
Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!
12:00 EMOM (45s Work)
- cal BikeErg
- Parallette HSPU (4” deficit)
- 50m Farmer Carry (70# & 53# KBs)
I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.
Feeling my back a little from yesterday and my shoulders are fatigued. Got to the gym around 12:30.
Then we spent forever hanging two sets of rings. There isn’t much extra room for my head in there. This kind of messed with me head for several of the sets.
- MAX Deficit Parallette HSPU (2 AbMats ~6.5″)
- MAX MU
- 2:00-3:00 Rest
Our PVC parallettes are about 12″ high so with two AbMats call it a 6.5″ deficit. I didn’t want to start overextending in the handstand push-ups so I wouldn’t call my sets real maxes at all. I stopped well short of failure. I did 4 each time and they felt better than I expected having never done any on the parallettes before. Going right in to the muscle-ups wasn’t the easiest. I did 9-8-6-5 and was hitting my foot on the floor for some of the reps, which did throw me off some. Last February I did 10-7-6-6 going every three minutes, so pretty good today with the pre-fatigue and only one total rep less.
16:00 EMOM (alt)
Like a dumb ass, when I adjusted the rings, I lowered them, so then I started hitting my foot from the very first rep. I waited until we were done to adjust them properly.
I didn’t want to hinge with my back so I used the bike instead of the ski erg, which was probably much easier. I was able to get four unbroken every round except the sixth because I didn’t kip enough on that last rep. Wasn’t jumping up for a single either because I wasn’t confident I’d get four again in the later rounds. This got real terrible, which I guess is the point.
Nice to do muscle-ups again after not having rings or a rig for about three weeks.
DB Z Press
- 8-8-12-12 (35#)
- 90s Rest between sets
Did these in a straddle position. Maybe could have gone heavier, but I didn’t want to risk anything with my back.
- MAX L-Sit Pull-ups (knees up)
- 30s Prone GHD Hold
Just blown at this point and did not feel like hanging on the bar. Pussed out on the first set with only five, but then got 7-7-6 in the other rounds. I did the prone hold instead of single leg weighted back extensions.