Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

  • 5:00 SkiErg (1,039m)
  • 2x30s Dead Hang Partner Push
  • 10 Kip Swings

Midline

4 Sets

  • 120′ Uneven Farmer Carry (70 & 45# KBs)
  • 8 Evil Wheels
  • 10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

  • 40 Sumo KB Deadlifts (70#)
  • 20 DB Push-up + 2 Rows (40# DBs)
  • 40 DB Lunges (40# DBs)
  • 30 C2B Pull-ups

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!!

Shoulder Still Not Ready

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.

Warm-up

2 Rounds

  • 10 cal SkiErg
  • 30s Dead Hang
  • 10 Lunges
  • 10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

  • 10 Strict Pull-ups
  • 20 DB Goblet Lunges (50#)
  • 20 cal Row
  • 10 Hand Release Push-ups

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.

Midline

4 Rounds

  • 10 OH Crunches (50# DBs, 2s pause)
  • 30s Sandbag Hold (100#)
  • 7/7 Hip Abducted Evil Wheels
  • 30/30s Side Planks

Took about 17 minutes to do without breaks.

Complete Set

My kettlebell collection is complete.

I’ve been sleeping past 7am all week. Finally! Out in the garage after 10am.

Warm-up

  • 2:00 Row (520m)
  • 10 Thrusters 45#

Conditioning

30:00 EMOM

  • 16 cal Row
  • 15 Thrusters (45#)
  • 20 Push-ups
  • 30 Russian Twists (45# plate)
  • 20 alt Strict Hanging Leg Lifts
  • 10 Evil Wheels

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.

Accessory Wipeout

Warm-up

  • 3:00 SkiErg (656m)

Conditioning

5 Rounds each (do entire round, while partner does holds)

  • 8 Burpee Box Get Overs (48/38″) / 1:00 Bottom Squat Hold
  • 15/10 cal Row / 35s Glute Bridge Hold
  • 30 Plyo Lunges / 40s Plank

Brandi went first, so I was in the hold first. Took us 27:13.

Accessory

4 Sets

  • 120/120′ Suitcase Carry (70# KB)
  • 8 Evil Wheels
  • 12 Double DB Skull Crushers (30# DBs)

I had energy until this accessory work, which kind of wiped me out!

Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

  • Crossover Symmetry Activation
  • 3 Rounds
    • 5 Burpees
    • 10 Kip Swings
    • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

  • 20 cal Row
  • 50 Double Unders
  • 15 Weighted V-ups (20# DB)
  • 25 Push-ups
  • 25 Air Squats

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.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (pause, 27#)
  • 12 OH Plate Crunches (pause, 55#)
  • 5/5 Hip Abducted Evil Wheels
  • 160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,506m)
  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 5 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 3:00 EMOM – 3 C&J (135-145-155)
  • 3:00 EMOM – 2 C&J (165-175-185)
  • 4:00 EMOM – 1 C&J (205-215-225-235)

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.

Conditioning

5 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

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.

Midline

4 Rounds

  • 12/12 Side Bends (70# KB)
  • 12/12 Partner Banded Rotations & Holds (red)
  • 12 Evil Wheels
  • 12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Four Dozen Minutes

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.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

No Max Test Today

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.

Warm-up

  • 5:00 BikeErg (2,539m)
  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)

Was going to test a max set of strict ring dips, but my shoulders were not having it with.

Handstands

  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×1:00 Wall-facing Handstand Hold
  • 2×1:00 Frog Stands
  • 3×5 Kick-ups (finding balance)

Conditioning

5 Rounds

  • 10 KB Sumo Deadlifts (70/53#)
  • 15 DB Hang Clean & Jerks (30/20#)

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!

Midline

4 Sets

  • 7/7 Hip Abducted Evil Wheel
  • 12 OH Crunch (60# DBs)
  • 10/10 Side Bend (60# DB)
  • 30s/30s Side Plank

Gonna be feeling this stuff!

Wrist / Forearms

  • 10/10s Bottoms Up KB Hold (20#)
  • 2 Sets 20/20s Bottoms Up KB Hold (15#)
  • 3 Sets
    • 10 Wrist Curls (12#)
    • 10 Reverse Wrist Curls (12#)

Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!