Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Downhill Recovery

Was a little tired this morning and my back was tight, but WHOOP said my recovery was only 23%!

I honestly don’t feel that bad. Some days it seems to take the heart rate at a weird time that just throws off the formulas, because it said my resting heart rate was 48, which is much higher than my typical 38-40. Out in the garage at 3:30 today for a session that took 2 hours.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • 3:00 SkiErg (656m)
  • 2×15 Steamboats
  • 2 HSPU
  • 5 DB Hang Squat Cleans (25#)
  • 2 Burpee Pull-ups
  • 2 DB Hang Squat Cleans (40#)

Conditioning

12:00 AMRAP Partner

  • 6/6 HSPU
  • 5/5 Burpee Pull-ups
  • 6/6 Box Jumps (24/20″)
  • 5/5 DB Hang Squat Cleans (40/25# DBs)

This was a new idea for a partner workout where the sets are small, so by the time you move to your next spot it’s almost your turn again. The way this one works is each partner does 6 handstand push-ups (one person working at a time), then each does 5 burpee pull-ups, etc. Brandi scaled back her HSPU to do Rx and eventually went to some DB push presses. It worked out pretty well, with the burpee pull-ups taking the most time by far. I originally was going to do 15 minutes, but pulled back to 12 today. Would have been fine with three more minutes. This would be a good one to try solo as well. I started, we got through five rounds and I got all of my burpee pull-ups done in the sixth.

Strength

Bench Press

  • 10×45#
  • 8×125
  • 5×165
  • 5×195
  • 5×215
  • 5×225

Could have went more, but that was good enough for today with a lot of work left.

Accessory

3 Sets

  • 12 DB Chest Fly (35#)
  • 12 Underhand Front Raise (15# DBs)

3 Sets

  • 12/12 Static Bicep Curls (25-30-30# DBs)
  • 12 Standing DB French Press (50# DB)

2 Sets

  • 12 Hammer Curls (30# DBs)
  • 12/12 One Arm OH Tricep Extension (25-20# DB)

1 Set

  • 12 Hammer Curls (30# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

The single arm overhead tricep extensions were really bugging my left shoulder so I did kickbacks for the third set.

Midline

3 Sets

  • 10 Jack Knives (20# DB + 5# ankle weights)
  • 10 Renegade Rows (50# DBs)
  • 20 alt V-ups (5# ankle weights)
  • 10/10 Partner Banded Rotations/Holds (blue)

We should really do more of those renegade rows on back day. I feel like they isolate the back muscles better than a Kroc row, which are easy to rotate and cheat on.

Heat is Draining

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.

Warm-up

  • 10:00 Bike Erg (5,092m)
  • Steamboats
  • 10 Deadlifts (45#)
  • 5 Deadlifts (95#)

Conditioning

10:00 AMRAP

  • 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.

Accessory

3 Sets

  • 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#.

3 Sets

  • 10 Supinated DB Front Raises (15#)
  • 10 DB Chest Fly (30#)

3 Sets

  • 10 DB Shoulder Press (40#)
  • 50m Double DB OH Carry (40#)

3 Sets

  • 12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

Seems Like a Minor One

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.

Warm-up

  • 10:00 Airdyne (201 cals, 5.05 km)

Conditioning

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.

Accessory

3 Sets

  • 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.

3 Sets

  • 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.

3 Sets

  • 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.

15 Butterflies

I feel good! Out in the garage at 4pm.

Warm-up

  • 10:00 Airdyne (210 cals, 5.15 km)
  • 15 DB Bench Press (30#)

Strength

5 Sets

  • 15 DB Bench Press (50#)
  • 8 Front Raises (15#)

Conditioning

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.

Gymnastics

5 Sets

  • 1:00 HS Hold
  • 1:00 Rest

Last two were not fun.

Fundraiser #3

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.

Warm-up

  • 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.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

  • 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!

Strength

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.

Shoulder Press

  • 5×75#
  • 5×95
  • 5×115
  • 3×135
  • 3×137.5
  • 3×140
  • 3×142.5
  • 3×145

Front Raises

  • 8x8x10# plates

Tri-ing Interference

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.

Warm-up

10:00 Airdyne

Went 202 cals and 5.01 km.

Strength

5 Sets

  • 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.

Conditioning

  • 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.

Midline

3 Rounds

  • 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!

A Lot of Shoulders

My glutes are a little sore from yesterday. I did my PT at lunch again. Out in the garage at 5pm.

Warm-up

  • Monster Walks
  • Steamboats

The monster walks burned more today.

Strength

5 Sets

  • 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.

Conditioning

15:00 AMRAP

  • 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.

Back on the Rings

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.

Warm-up

  • Monster Walks (red)
  • Steamboats
  • 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.

Strength

5 Sets

  • 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.

Conditioning

15:00 AMRAP

  • 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.

Midline

McGill Big 3

  • 7-5-3 Side Plank

Since I did the curl-ups and bird dogs before class all I had left was the side planks.