Mashed Potatoes

Warm-up

  • 3:00 Walk
  • 3:00/3:00 Side Walk
  • 3:00 Backwards Walk

Arms

15-12-9

  • Tricep Pulldowns (rope, #6 setting)
  • French Press (50# DB)

Legs

  • 15-12-9 Hamstring Curl (#4 setting)
  • 60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

  • 30 alt Hang DB C&J (25#)
  • 20 Plank DB Pull Through (25#)
  • 10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.

Strength

Incline Bench Press

  • 15×45#
  • 15×75
  • 15×95
  • 10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

10 More Meters

My low back has been really tight. Warmed up with 10×45 and 5×75 close grip bench.

Conditioning

4 Rounds

  • 45s TrueForm Run
  • 15 Zottman Curls (15# DBs)
  • 15 French Press (40# DB)
  • 45s TrueForm Run
  • 15 Hammer Curls (20# DBs)
  • 15 Banded Tricep Pulldowns (blue)
  • 45s TrueForm Run
  • 15 Single DB Curls (40#)
  • 15 Close Grip Bench Press (75#)

Another good one. Really like mixing in the cardio. I got 130 meters on the runs in the first round, 140 in the second, 150 in the third, and 160 in the last. Took me 23:12.

Midline

3 Rounds

  • 30s In & Outs (sides of DB)
  • 15s Rest
  • 30s Plank Knee to alt Elbow
  • 15s Rest
  • 30s Jack Knife (15# DB)
  • 15s Rest
  • 30s alt Side Crunches
  • 15s Rest

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

  • 12 Double Handle Lat Pulldown (104-104-115#)
  • 12 Dumbbell Curls (25#)

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 French Press (50#)

Drop Sets

  • 8 Incline Back Fly (40# DBs)
  • 4 MAX Sets
    • 10 @ 35#
    • 10 @ 30#
    • 10 @ 25#
    • 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

  • 50m Sandbag Carry (100#)
  • 12 Burpee
  • 16 OH Crunch (40# DBs)
  • 20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

Time For a Mattress Upgrade?

I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.

Warm-up

  • 5 Deadlifts (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (155#)
  • 2 Power Cleans (175#)

Weightlifting

  • E15S 3:00 – Power Clean (185#)
  • Rest 1:00
  • E20S 3:00 – Power Clean (205#)
  • Rest 1:00
  • E30S 3:00 – Power Clean (225#)

This was good. Singles can really add up on your and those 225 pounders made me focus.

Arms

3 Sets

  • 12 DB Zottman Curls (20#)
  • 12 DB French Press (50#)

3 Sets

  • 12 Hammer Curls (35#)
  • 12 Tricep Pull Downs (rope, 60#)

Conditioning

Partner 20:00 AMRAP

  • 10/7 cal SkiErg
  • 12/8 cal BikeErg (standing)
  • 20 Russian Twists (50/35# DB)
  • 6/6 Reverse Suitcase Lunges (50# DB) / 12 Deadlift 85#)

With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.

Trump is Gone

Buh Bye Fucker!

My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.49 km)

Arms

3 Sets

  • 12 Barbell Curls (55-60-65#)
  • 12 Tricep Pull Downs (underhand, bar, 60-65-65#)

3 Sets

  • 12 Hammer Curls (30# DBs)
  • 12 DB French Press (50-60-60#)

Conditioning

2 Cycles

  • 6:00 AMRAP
    • 10 Power Cleans (115/80#)
    • 10 Burpees
    • 10 Ring Rows
  • 3:00 Rest
  • 6:00 AMRAP
    • 10 DB Goblet Squats (50/35#)
    • 10 PVC Renegade Rows (50/35#)
    • 10 DB Sit-ups (50/35# at chest)
  • 3:00 Rest

I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

  • 3:00 SkiErg (678m)
  • 3 Sets
    • 12 DB Combo Shoulder Raises (front + lateral, 8#)
    • 4 Wide Push-ups
    • 4 Push-ups
    • 4 Diamond Push-ups
    • 10 PVC Passes
  • 4/4 Landmine Bench Press (45#)
  • 5 Russian KBS (53#)

Chest & Triceps

4 Sets

  • 10/10 Landmine Bench Press (65-70-75-80#)
  • 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

  • 10 Incline Bench Press (45-95-105-115-120#)
  • 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

  • 12 Incline Flys (25# DBs)
  • 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

  • MAX Wide Push-ups
  • 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

  • 30 Double Unders
  • 15 Air Squats
  • 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

2 Months of Handstands

Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.

Warm-up

  • 7:00 BikeErg (3,410m)
  • Bottom Squat Hold
  • Wrist Warm-up

Handstands

  • 20 Shoulder I-Y (red band)
  • 4 Sets
    • 30s Handstand 90° Hover
    • 20s Hollow Hold
  • 2×5 Kick-ups (balance)

That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.

Accessory

3 Sets

  • 10 French Press (60# DB)
  • 25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

  • 400m Run
  • 30 Air Squats
  • 20 Push-ups

I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!

More Accessory

3 Sets

  • 10 Wrist Curls (15#)
  • 10 Reverse Wrist Curls (15#)
  • Wrist Roller (5#)

Don’t Forget

I got about 9 hours of sleep last night! Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,077m)

Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!

The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.

Arms

5 Sets

  • 5 Weighted Ring Dips (25-30-35-40-45#)

3 Sets

  • 12 EZ Bar Preacher Curls (56-66-66#)
  • 12 French Press (60# DB)

3 Sets

  • 12 Tricep Pulldowns (underhand, 71#)
  • 8/8 Static Hammer Curls (30# DBs)

6:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 30s Bicep Curls on Rower

Conditioning

2 Rounds

  • 200m Run
  • 25 T2B
  • 30 Burpees
  • 35 Sit-ups
  • 40 Double Unders
  • 45 Hollow Scissor Kicks

I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

  • 7:00 BikeErg (3,581m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 6 Deadlifts (45#)
  • 4 Hang Power Cleans (45#)
  • 3 S2OH (45#)
  • 6 Deadlifts (95#)
  • 4 Hang Power Cleans (95#)
  • 3 S2OH (95#)
  • 6 Deadlifts (135#)
  • 4 Hang Power Cleans (135#)
  • 3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

  • 8:36 – 2017/04/30
  • 10:02 – 2016/06/12
  • 10:35 – 2014/11/11
  • 11:48 – 2013/05/10
  • 14:40 – 2013/02/15

Accessory

3 Sets

  • 12 Tricep Push Downs (50-50-55#)
  • 12 Seated Incline DB Curls (30# DBs)

3 Sets

  • 16 alt Cross Body Curl w/ Twist & Negative (30#)
  • 12 Rope Tricep Push Downs (55#)

3 Sets

  • 10 Hammer Curl to Shoulder Press (30-30-35# DBs)
  • 10 Standing French Press (50# DB)

My biceps are weak!