Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, p104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Cheatin Sets

My low back was in minor tweak mode this morning, unable to bend over the sink without supporting myself. Upper body is beat from yesterday. In the garage at 4pm.

Handstands

  • Wrist Warm-up
  • 4×4 Handstand Tuck Balance
  • 2×1:00 Frog Stands
  • 2x45s Wall-facing Handstand Hold

Accessory

Hammer curls

  • 12×35# DBs
  • 8×30
  • 8×25
  • 8×20
  • 8×15

Tricep pulldowns (rope)

  • 12×71#
  • 8×60
  • 8×54
  • 8×49

Drop sets, but I completely screwed up the number of sets. Should have been five sets of eight after the 12 for each movement.

Conditioning

6 Rounds

  • 400m Run
  • 20s Hollow Hold
  • 20 Box Step-up (24/20″)
  • 20s Superman Hold
  • 20 Push Jerk (75/50#)

This went well. My runs were under or right at 2:00 each time. After two rounds I put the bar on my back for a short rest after 12 reps. Then I powered through all 20 at the end. Finished at 28:37.

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.

Arms on Arms

I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.

Warm-up

  • 5:00 SkiErg (1,053m)
  • 20 PVC Passes

Handstand Balance Breakthrough

6:00 EMOM (alt)

We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!

Arms

3 Sets

  • EZ Bar 21s (56#)
  • 12 Tricep Pulldowns (rope, 65#)

3 Sets

  • 10/10 Single Arm Bench Supported Curl (25#)
  • 10 EZ Bar Skull Crushers (66-71-76#)

3 Sets

  • 8/8 Static DB Hammer Curl (30#)
  • 10/10 Tricep Kickbacks (25#)

3 Sets

  • 5 Wrist Curl (12#)
  • 5 Reverse Wrist Curl (12#)
  • 10 Plate Hammer Curl (10#)

Massive pump!

Conditioning

15:00 AMRAP

  • 5 Strict C2B Chin-ups
  • 15 Ball Slams (20# MB)
  • 10 DB Push Jerks (40# DBs)
  • 15 Seated Tucks

More arms on arm day? Yep!! This went well and I got through 6+30.

Without Rest

Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.

Handstand Balance Breakthrough

Tris, Bis, & Shoulders

3 Sets

  • 12 EZ Bar Skull Crushers (66#)
  • 12 Hammer Curls (40# DBs)

3 Sets

  • 12 Reverse Grip Tricep Push Downs (60-71-71#)
  • 12 EZ Bar Curls (66#)

3 Sets

  • 12 Wrist Curls (10-12-12#)
  • 16 Shrugs (60# DBs)

Conditioning

3 Rounds

  • Partner A:
    • Row
  • Partner B:
    • 40 Mountain Climbers
    • 16 Box Jump Overs (24/20”)
    • 30 Hollow Rocks
    • 14 Single Arm DB Hang C&J (60/40#)

Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.

Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.

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All the kettlebells.

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More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

EZ Does It

Yesterday I walked 18 holes of golf on a beautiful day. My legs are not happy from Sunday. Mainly shins from the broad jumps and my heels from working in my basement workshop a lot of hours over the weekend. Out in the garage at 3pm.

Bis & Tris

3 Sets

  • 12 EZ Bar Curls (56-61-66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
  • 24 alt Hammer Curls (35-35-40# DBs)

3 Sets

  • 12 Static DB Curls (25# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (46-51-56#)
  • 10 Plate Hammer Curls (5-10-10#)

You could say the EZ curl bar (which weighs 16# BTW) was a great addition!

Conditioning

12:00 AMRAP

  • 10 alt Renegade Rows (50# DBs)
  • 10 Box Jumps (24″)
  • 10 T2B
  • 20 Mountain Climbers

I didn’t put on my grips, which is the first time on that bar I believe, other than maybe for strict pull-ups. I was originally thinking I’d try 10 unbroken toes to bars, but I knew after a few reps wouldn’t fly without the grips. I was able to hold 2×5 the entire way though. Got through 6+30.

Stacked Shrugs

Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.

Arms & Shoulders

3 Sets

  • Bicep Curl 21s (30# DBs)

5 Set Drop Set

  • 8 DB Curls (35# DBs)
  • 4 Drop Sets

I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!

3 Sets

  • 12 Incline Hammer Curls (25-30-30# DBs)

These were done with our chest on the inclined bench. Is that incline or decline?

3 Sets

  • 12 Dumbbell Skull Crushers (30# DBs)

3 Sets

  • 12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)

3 Sets

  • 12 Bent Arm Lateral Raises (25# DBs)
  • 12 DB Shrugs (50-75-75# DBs)

Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.

Conditioning

5 Rounds

  • 35 Double Unders
  • 200m Run

Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.

Gymnastics

6:00 EMOM

  • Strict HSPU

I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.

An Engine Without Engine Builder

Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout

Accessory

4 Sets

  • 12/12 Single Arm Hammer Curls (35#)
  • 12 Standing French Press (50#)

Conditioning

My jumping “box”

5 Rounds

  • 800m Run
  • 15 Box/Wall Jumps (24″)
  • 15 Hand Release Push-ups

Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.

I love how heart rate data has these odd dips at times like you almost died.

Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.

Midline

4 Sets

  • 20s Hollow Hold (5# ankle weights)
  • 20 alt V-ups (5# ankle weights)
  • 10 OH Crunches (2s pause, 35+50# DBs)
  • 100m Uneven Farmer Carry (35 & 50# DBs)

I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.

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.