Much later for us on a Sunday, around 3pm, but we had a busy morning.
Definitely not my idea! I went 2×6 and 6×5.
12/8 cal Row
12 Incline DB Back Fly (20#)
12/8 cal SkiErg
12 Double Handle Pull to Chest (60#)
15/10 cal BikeErg
50m Farmer Carry (60#)
Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.
Last night both B and I were wrecked from that session!
5:00 BikeErg (2,506m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 High Hang Muscle Clean (45#)
10 Front Squats (45#)
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 95
1 @ 135
1 @ 155
1 @ 175
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 75%
3 @ 80%
My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.
20 cal BikeErg
MAX Distance Farmer Carry (60# DBs)
Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.
My shoulders and abs are kind of sore. Out in the garage at about 10:30.
5:00 SkiErg (1,039m)
2x30s Dead Hang Partner Push
10 Kip Swings
120′ Uneven Farmer Carry (70 & 45# KBs)
8 Evil Wheels
10/10 Banded Rotations & Holds (blue)
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.
Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout
12/12 Single Arm Hammer Curls (35#)
12 Standing French Press (50#)
15 Box/Wall Jumps (24″)
15 Hand Release Push-ups
Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.
Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.
20s Hollow Hold (5# ankle weights)
20 alt V-ups (5# ankle weights)
10 OH Crunches (2s pause, 35+50# DBs)
100m Uneven Farmer Carry (35 & 50# DBs)
I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.
Ran around to multiple Meijer stores this morning because they all got in a shipment of rubber coated hex dumbbells overnight. I was able to get pairs of 12, 15, 20, 25, 30, and 35! Returning the other sets back to my uncle for the price I paid him so he can make $$ with his home gym business. Now I just need to find 10, 40, and 45s.
One of the 50s won’t even fit now on the rack now. I need to make some type of platform to put on that top row to bump it up higher and to have a taller lip because the 50 pounder almost slides right over it.
I walked 18 holes this morning and then out in the garage at 5. Getting in a workout today since vacation at the cottage (my days off already started) starts tomorrow. I’ll be driving north and settling in, so it will be a rest day.
10:00 BikeErg (5,181m)
160′ Lateral Monster Walk
160′ Monster Walk
Felt good. Didn’t use a belt and it was nice to get out the jerk blocks. Here is a video of the final set. I had no idea my abs looked like this!
20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)
Weighted Plyo Lunges (35# DBs, 5# DBs)
It’s been almost two months since we retested this. Brandi had worn an 8# vest and it took us 8:43. She’s been improving a lot with this stuff and bumped it up to five pound dumbbells today. We switched with her going first and holy shit going second is a whole different world of hurt. I think I broke up the 16-18-20 because I was dying. We smoked our time, finishing in 7:21. She’s going to use eight pounders next time.
12/12 Side Plank Bounces
12 Parallette Shoot Throughs
8/8 Hanging Oblique Raises
50m Farmer Carry (handles, 118#)
More nasty core work. Those carries were really bad after hanging from the bar. I’m really loving the handles though.
8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
12 OH Crunches (50# DBs, pause)
12/12 Side Plank Cable Rows (25#)
12 Parallette Shoot Throughs (ankle weights)
100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
25:00 BikeErg (12,750m)
20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
8 Strict Chin-ups
Why are these so hard?
10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.
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)
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.