Warmed up with some PVC passes.
Took us 38:30 to finish.
Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.
Trying a new arm program for several weeks that I found on Muscle & Strength.
4 Sets
4 Sets
3 Sets
3 Sets
3 Sets
3 Sets
Definitely got a really good arm pump!
4 Sets
4 Sets
My shoulders and abs are kind of sore. Out in the garage at about 10:30.
4 Sets
30:00 AMRAP (Partner)
Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.
So ready for a rest day tomorrow!!
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
2 Rounds
16:00 AMRAP
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
4 Rounds
Took about 17 minutes to do without breaks.
My kettlebell collection is complete.
I’ve been sleeping past 7am all week. Finally! Out in the garage after 10am.
30:00 EMOM
I’m easing my way back in to movements that hit the shoulders so I don’t come back too quick on this left one. The row + thruster combo was nasty and even then the push-ups added to it. I’d spend the next 3:30 after those three movements trying to get my heart rate back down. Good sweat session after not working too hard this week in the gym.
5 Rounds each (do entire round, while partner does holds)
Brandi went first, so I was in the hold first. Took us 27:13.
4 Sets
I had energy until this accessory work, which kind of wiped me out!
My shoulder seems to be getting worse.
30:00 alt EMOM
Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.
4 Sets
Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.
My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.
I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.
5 Rounds
I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.
4 Rounds
I’m going to be feeling that many evil wheels for the next couple days.
Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.
4 Sets
Took about 20 minutes!
Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.
Was going to test a max set of strict ring dips, but my shoulders were not having it with.
5 Rounds
I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!
4 Sets
Gonna be feeling this stuff!
Nick Momrik's Fitness Logs 