Struggling Pulldowns

My hamstrings are feeling yesterday a bit.

Warm-up

  • 20 PVC Passes
  • 7 Push Jerks (45#)
  • 5 Floor Press (40#)

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 60#)

I was on the struggle bus with the pulldowns today and had to take breaks in my final set.

3 Sets

  • 10 Front Raises (10#)
  • 10 Lateral Raises (10#)

Conditioning

5 Rounds

  • 15 V-ups
  • 15 Push Jerks (75#)
  • 15 Sumo Deadlifts (75#)
  • 15 DB Floor Press (35#)
  • 1:00 Rest

I finished at 12:04 with round times of 1:49, 1:30, 1:32, 1:33, and 1:29. Not sure why round one was so slow. The push jerks were getting tough in those final two rounds.

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

  • 10 Burpees
  • 10 DB Push Press (40#)
  • 50 Jump Rope
  • 10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

  • 11 Hollow Rocks
  • 11 V-ups
  • 20s Rest
  • 11 Tuck-ups
  • 11s Hollow Hold
  • 20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

IBEX Pump Session

Quick work today. I’ve been busy working on prepping cabinet parts for paint. We grabbed this from an old IBEX workout.

3 Sets

  • 10 Barbell Curls (45#, slow descent)

3 Sets

  • 20 Double Hammer Curls (20#)

4 Sets

  • 12/12 Kroc Rows (50# DB)

4 Sets

  • MAX Strict Chin-ups

My hands felt sweaty for the first set, so chalked up on the rest, but didn’t use grips. Managed 8-10-7–7.

3 Sets

  • 30 Bicycle Crunches (on Bench)

These were really hard!

10 Years!

I’ve now been doing CrossFit style training for 10 years. WOW!

Conditioning

2.06 mile Run (20:43)

Biceps

3 Sets

  • 12 Barbell Curl (45#)

3 Sets

  • 10 Incline Dumbbell Curl (20#)

3 Sets

  • 20 alt Cross-Body Hammer Curls (25#)

Back

3 Sets

  • 15 Lat Pulldowns (104#)

3 Sets

  • 20 Straight Arm Pulldown (49#)

3 Sets

  • 15 Dumbbell Shrugs (60#)

Midline

EMOM – 5 Sets

  • 15 Hollow Rocks
  • 10 V-ups

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Rotations
  • 8 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 51.5#)

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Time For a Mattress Upgrade?

I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.

Warm-up

  • 5 Deadlifts (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (155#)
  • 2 Power Cleans (175#)

Weightlifting

  • E15S 3:00 – Power Clean (185#)
  • Rest 1:00
  • E20S 3:00 – Power Clean (205#)
  • Rest 1:00
  • E30S 3:00 – Power Clean (225#)

This was good. Singles can really add up on your and those 225 pounders made me focus.

Arms

3 Sets

  • 12 DB Zottman Curls (20#)
  • 12 DB French Press (50#)

3 Sets

  • 12 Hammer Curls (35#)
  • 12 Tricep Pull Downs (rope, 60#)

Conditioning

Partner 20:00 AMRAP

  • 10/7 cal SkiErg
  • 12/8 cal BikeErg (standing)
  • 20 Russian Twists (50/35# DB)
  • 6/6 Reverse Suitcase Lunges (50# DB) / 12 Deadlift 85#)

With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.

31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

  • 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

  • 12 EZ Bar Curl (56-56-61#)
  • 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

  • EZ Bar 21s (45-51-51#)
  • 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

  • 10 Hammer Curls (35#)

Midline

3 Rounds

  • 40 Weighted Flutter Kicks
  • 20 Weighted alt V-ups
  • 20 OH Plate Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.