Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 20 Shoulder I-Y (red band)
  • 3 Rounds
    • 30s Handstand 90° Hover
    • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

  • 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

  • 8/8 Static DB Curls (30-35-35#)
  • 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

  • 10 Hammer Curl + Shoulder Press (40#)
  • 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

  • Barbell 21s (45#)
  • 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

  • 10 cal Row
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders
  • 10 cal SkiErg
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

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!