Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
- 10:00 Bike Erg (5,092m)
- 10 Deadlifts (45#)
- 5 Deadlifts (95#)
- 10 HSPU
- 10 Deadlift (155/105#)
- 10 Pull-up
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
- 10 DB Bench Press
- 6/6 Single Arm DB Bench Press w/ OH Hold
- 10 DB Bench Press
These were tough. I used 40-40-45#.
- 10 Supinated DB Front Raises (15#)
- 10 DB Chest Fly (30#)
- 10 DB Shoulder Press (40#)
- 50m Double DB OH Carry (40#)
- 12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.
Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.
- 10:00 Airdyne (201 cals, 5.05 km)
3 Rounds w/ Partner
- 30 Ring Dips
- 60 cal BikeErg (no seat!)
- 60 HR Push-ups
- 60 Single DB Front Rack Walking Lunge (50/35#)
We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.
- 10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
- 10 DB Chest Fly (25-30-30# DBs)
I might be able to try the 35s again for these.
- 10 alt Underhand Bench Press (50# DBs)
- 10 Underhand Front Raise (8# DBs)
Those underhand benches are awkward with the dumbbell wanting to go all over the place.
- 12 Tricep Pushdowns (Rope, 45-50-50#)
- 12 Combo Shoulder Raises (10# DBs)
The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.
I feel good! Out in the garage at 4pm.
- 10:00 Airdyne (210 cals, 5.15 km)
- 15 DB Bench Press (30#)
- 15 DB Bench Press (50#)
- 8 Front Raises (15#)
20:00 EMOM (alt)
- 15 Pull-ups
- 6/6 Single Arm DB Thrusters (50/35#)
- 15 Box Jumps (24/20″)
- 150m Run
All unbroken 🦋 pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.
Last two were not fun.
I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.
McGill Big 3
- 10-8-6 Curl-up
- 10-8-6 Side Planks
- 10-8-6 Bird Dogs
Out in the garage at 4pm today.
- 10:00 Airdyne (199 cals, 5.03 km)
- Monster Walks
- 20 Monster Squats
- 20 PVC Passes
- 5 Sit-ups
- 5 Deadlifts (35# DBs)
- 5 Inchworms
- 5 Deadlifts (50# DBs)
It’s been weeks since I’ve warmed up that much for anything.
Support Your Local Box Fundraiser #3
- 50 DB Deadlifts (50/35# DBs)
- 50 AbMat Sit-ups (no arms)
- 50 Step-ups (24/20″)
- 50 Single Arm DB Thrusters (50/35#)
My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!
Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.
My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.
Went 202 cals and 5.01 km.
- 5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
- 15 Front Raises (8#)
The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.
- 30-20-10 Burpees
- 30-20-10 Push Presses (75#)
- 60-40-20 DU
In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.
- 45s Lying Leg Lifts
- 45s Turtles (Heel Touches)
- 45s Hollow Hold
- 45s Russian Twist
- 1:30 Rest
I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!
My glutes are a little sore from yesterday. I did my PT at lunch again. Out in the garage at 5pm.
The monster walks burned more today.
- 8 Seated DB Shoulder Press (50#)
- 15 DB Front Raises (8#)
My bench doesn’t go all the way vertical so I had to support my back on my own.
- 10 Ring Pull-ups
- 10 Bench Press (135#)
- 40 Double Unders
First two sets of pull-ups unbroken, then 5-5, until the final 7 at the end. Used an old Rx jump rope and missed a few times in the first two sets but then found a rhythm. My bench felt weak, probably from the 80 burpees I did yesterday. Got 7+7.
On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.
All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.
- Monster Walks (red)
- 7-5-3 Curl-up
- 7-5-3 Bird Dog
- 30 cal Echo Bike
- 3 Rounds
- 10 DB Shoulder Press (10#)
- 10 DB Lateral Raises (10#)
- 30 Mountain Climbers
That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.
- 6 Seated DB Shoulder Press (50#)
- 10 DB Front Raises (10#)
I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.
- 6 DB Bench Press (60#)
- 3 Muscle-ups
- 10 Reverse Lunge Wall Balls (20#, 10′)
I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.
McGill Big 3
Since I did the curl-ups and bird dogs before class all I had left was the side planks.
Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.
- 8/8 Concentration Curls (30#)
- 8 Lateral Raises (10-12-12-12#)
- 8 Front Raises (10-12-12-12#)
15:00 HS Walk
I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.
- 3:00 AMRAP w/ partner (I go, you go)
- 3 Unbroken Power Snatches (115#)
- 3:00 Rest
- 3:00 AMRAP w/ partner
I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.
- 100′ Single Arm Farmer Carry (88#)
- 20s RKC Plank
I also did an InBody scan after.
My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.
- 10 Lateral Raises (5#)
- 10 Front Raises (5#)
- 10 Bent Over Lateral Raises (5#)
- 10 Jumping Jacks
- 10 Air Squats
- Worlds greatest stretch
- Front rack stretch
- 5 Ring Rows
I also did 10×45# front squats.
- 10 Front Squats (95#)
- 10 Hip Thrusts (50#, 4 @ 60#)
- 2:00 Rest
These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.
- 5 Squat Cleans (95#)
- 10 Pull-ups
- 20 Double Unders
All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.
My back has held up well this week and I’ve been to 4 classes.
Out in the garage during lunch.
Year of the Engine – Rocket Race
It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.
Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.
- 8/8 Half Kneeling Bottoms Up KB Press (26#)
- 8 Lateral Raises (10# DBs)
- 8 Front Raises (10# DBs)
- 4/4 Dumbbell Hang C&J (50#)
- 8 Goblet Squats (50#)
- 20 Heavy Double Unders (Zeus rope)
I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.
- 30 Alternating V-ups
- 30 Side Plank Jumps
- 60 Hollow Flutter Kicks
Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.
Nice to be done in less than an hour.