Tag: EZ Bar Skull Crusher

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 20 Shoulder I-Y (red band)
  • 3 Rounds
    • 30s Handstand 90° Hover
    • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

  • 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

  • 8/8 Static DB Curls (30-35-35#)
  • 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

  • 10 Hammer Curl + Shoulder Press (40#)
  • 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

  • Barbell 21s (45#)
  • 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

  • 10 cal Row
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders
  • 10 cal SkiErg
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

Without Rest

Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.

Handstand Balance Breakthrough

Tris, Bis, & Shoulders

3 Sets

  • 12 EZ Bar Skull Crushers (66#)
  • 12 Hammer Curls (40# DBs)

3 Sets

  • 12 Reverse Grip Tricep Push Downs (60-71-71#)
  • 12 EZ Bar Curls (66#)

3 Sets

  • 12 Wrist Curls (10-12-12#)
  • 16 Shrugs (60# DBs)

Conditioning

3 Rounds

  • Partner A:
    • Row
  • Partner B:
    • 40 Mountain Climbers
    • 16 Box Jump Overs (24/20”)
    • 30 Hollow Rocks
    • 14 Single Arm DB Hang C&J (60/40#)

Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.

Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.