Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 6/6 Lateral Step-ups (20″)
  • 12 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 40#)
  • 10/10 Single Leg Supported RDL (30#)
  • 10 alt Cossack Squats

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

  • 10/10 Single Leg Supported RDL (70# KB)
  • 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!