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.
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.
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.
4 Strict Pull-ups
12 Russian Twists (45# plate)
4 Strict HSPU
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.
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
12 EZ Bar Curls (56-61-66#)
12 Tricep Push Downs (spinning bar, 71#)
12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
24 alt Hammer Curls (35-35-40# DBs)
12 Static DB Curls (25# DBs)
12 Tricep Pull Downs (rope, 60#)
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!
10 alt Renegade Rows (50# DBs)
10 Box Jumps (24″)
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.
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
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!
12 Incline Hammer Curls (25-30-30# DBs)
These were done with our chest on the inclined bench. Is that incline or decline?
12 Dumbbell Skull Crushers (30# DBs)
12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)
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.
35 Double Unders
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.
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.
Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout
12/12 Single Arm Hammer Curls (35#)
12 Standing French Press (50#)
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.
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.
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.
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.
5:00 Airdyne (103 cals, 2.55km)
3:00 SkiErg (656m)
5 DB Hang Squat Cleans (25#)
2 Burpee Pull-ups
2 DB Hang Squat Cleans (40#)
12:00 AMRAP Partner
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.
Could have went more, but that was good enough for today with a lot of work left.
12 DB Chest Fly (35#)
12 Underhand Front Raise (15# DBs)
12/12 Static Bicep Curls (25-30-30# DBs)
12 Standing DB French Press (50# DB)
12 Hammer Curls (30# DBs)
12/12 One Arm OH Tricep Extension (25-20# DB)
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.
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.
I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.
5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position
8/8 Single Arm Bench Press w/ OH Hold (50#)
MAX Dumbbell Bench Press (50#)
The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.
12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)
12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)
Those were some good supersets.
4 Rounds w/ Partner
10 Burpees / Plank
15 Pull-ups / Band Pull Down Hold
15 DB Push Press (35#) / HS Hold
30 Air Squats / Bottom Squat Hold
**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.
I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.
They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.
Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.
5:00 Ski Erg (1,033 cals)
10 PVC Passes
Jumping Bar Muscle-ups
Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.
15 cal BikeErg
10 DB Reverse Lunges (50#)
20 Plyo Lunges
20 Curtsy Lunges
Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.
In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!
My hips were even more sore yesterday and my calves started to get sore. It was a beautiful day, so in the afternoon I went for a 3.5 mile walk. In the evening I did my floor PT exercises. Soreness is mostly gone today. Another great day in the mid 50s. Out in the garage at 4pm
Went 111 calories and 2.92 km.
30 Step-ups (27″)
20 Step-ups (27”)
700m Run (around block)
After a few reps I realized I had put a 15″ block in my stack instead of the 12, making it 27 instead of 24. Whoops! Stuck with it. I broke the pull-ups and handstand push-ups in to all sets of fives. On the 30 step-ups I went 10 each leg and then five each and then 10 each for the 20. My first round was somewhere around 9:30 and total time was 30:31.
50 Band Pull Aparts (blue)
24 Hammer Curls (alt, 25# DBs)
Felt good so I kept going from one to the other without rest. Also added the fourth set for more of a burn. The pull aparts got nasty in the third set, but I was able to stay unbroken on them.
I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.
5:00 Airdyne (2.47 km, 96 cals)
MAX DB Shoulder Press (20/35#)
My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.
cal Ski Erg
5:00 Rest and Repeat
When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.