Another brutally hot and humid day. My back was much better through the night and it was tons easier to stand up out of bed this morning.
20 PVC Passes
MAX Bench Press (200#)
One better than Saturday with 16 reps.
100 HR Push-ups
We decided to switch it up for the final two weeks and try hand releases. I’ve never been good at this and can’t beat the time I set way back in 2013. Today was not the day either. I did threes through 54 and then had to go to doubles. It took me 6:03! Probably halfway through or more I realized that putting my arms above my head to rest at the bottom was probably a bad idea. I need to rest with arms down to sides.
Incline Bench Press
3 Sets @ 3 Weights
3:00 Rest between sets
12-11-11 @ 135# 16-15-15 @ 115# 20-20-21 @ 95#
I don’t really like the feeling of incline on my shoulders.
I was able to go all fives for a big improvement over last week’s 4:16. Took me 3:39 today.
Decline Bench Press
MAX Decline Bench Press (175#)
I did 15-15-10. On the first set I hit the j-cups like three times, so had to move the bench further away after that. Then on the final set, the bench kind of broke for declines. That was the end of that! Too bad because we really liked the decline, with the different feel.
MAX Bench Press (145#)
MAX Bench Press (125#)
I got 14 each time with 145 and 20 each time with 125. The first few reps my body kept trying to go through the decline range of motion. Very weird!!
My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.
5×20/14 cal BikeErg (standing)
125 Synchro Air Squats
My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.
Arms & Midline
12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)
20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
I didn’t wear grips and did the toes to bars unbroken each set
Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.
3:00 TrueForm Run (570m)
10 Cuban Rotations (15#)
10 Band Rear Delt Pull Apart (red)
10 Air Squats
Chest & Triceps
10 Incline DB Bench Press (50-60-60-60#)
10 Tricep Pulldown (rope, 60#)
10 DB Pull Over (50-50-60-60#)
10 Close Grip Bench Press (115-115-115-125#)
10 DB Fly (35#)
10 EZ Bar Skull Crushers (66#)
I did 40-20-20 and it burned!
4 Rounds (IGYG)
18/12 cal BikeErg (standing)
30 Plyo Lunges
Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.
I walked two minutes on the TrueForm to try and flush out my legs a little.
I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)
I did my best freestanding hold ever. Getting close to that 10 seconds!
30 Double Under
10 Devil Press (30/20# DBs)
I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.