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)
- Monster Walks
- 10 PVC Passes
Jumping Bar Muscle-ups
- 3-3 singles
- 5-5-5 unbroken
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
- 2:00 Rest
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!
It swelled up immediately.
- 10 Hammer Curls (30# DBs)
- 20 Shoulder Taps (facing wall)
- 30s Handstand Hold (facing wall)
The combination of taps and hold is really bad.
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 Pull-ups
- 15 HSPU
- 20 Step-ups (27”)
- 10 Pull-ups
- 5 HSPU
- 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)
- PVC Passes
- 10 HSPU
- MAX DB Shoulder Press (20/35#)
- 3:00 Rest
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.
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.
- 15 Hammer Curls (20#)
- 15 OH Banded Tricep Extension (single red)
Yesterday was a full work day so I didn’t workout out. Sleeping a little bitter. I went to the hotel’s fitness center just after noon when a big group went out to the marina beach area, where I’d already spent many hours.
- 20 Hammer Curls (16 kg, alternating)
- 10 DB Shoulder Presses (16 kg)
- 20 Death March (16 kg DBs)
Then I did the back rehab work which is probably taking a little under 40 minutes now.
12:00 Stationary Bike
Nothing crazy again. Did 5.33 km and 159 calories.
Didn’t do shit yesterday other than watch the Mayhem Classic. I’m still feeling my back a little bit at points during the night. I may hold off on hitting the barbell all week. Got to the gym early before 10am open gym.
- 50 cal Echo Bike
- 50 cal Ski Erg
- 50 cal Row
- 50 cal Echo Bike
- Reverse Grip Bench Press
Figured I’d get in some extra aerobic work with a long warm-up.
- 8 Reverse Grip Bench Press (155-160-165-170-175#)
- 8/8 Hammer Curls (30-30-35-35-40# DBs)
Worked on handstand walking for 15 minutes. I still have a lot to work on but I was starting to consistently get out to 15 feet or more.
- 100 Burpee Box Jump Overs (24″)
Pat Vellner did this in 5:37 earlier this week! I did not.
I went out way too hot in the first 10 reps and my heart rate never recovered. I was hoping for sub 10 minutes but when I got through 25 reps around 2:15 I knew it wasn’t in the cards and changed my goal to break 11. I was through 50 some time after 5:00 and was doing 10 reps about every 70 seconds, so I knew I’d have to turn things up a notch. I picked up the pace with 20 reps left, almost biffed it around 8 reps left, and made up a lot of ground on my pace to finish in 10:40. That was a nasty workout!
I started feeling my right calf in the middle of the workout and had to start jumping mostly off my left leg. Was limping almost immediately after the workout. That calf is not happy with me.
Midline & HS Mobility
- 15s Prone PVC Raise + Hold
- 40s Rest
I took another nap yesterday and got a lot of sleep last night. Still popping drugs to keep this cold under control. My holiday break is over, so it’s back to work today. Out in the garage at noon.
Did 109 calories and 2.63 km.
Planned on doing 18.1, but my back is way too tight for those movements and didn’t feel like I had the energy for a solid effort.
- 5-10…45-50-45…10-5 Unbroken Double Unders
Didn’t miss until 49/50 (before the clock was even at 4:00) and then it was a fucking shitshow!! My right calf strained (like it did over the summer) at 10:30 on the clock trying to get through 20 so that was the end of my workout. My PR is 9:30, so that tells you how bad I did coming back down from 50. Estimated that I did 580 dubs (which is probably low), so I logged it as an AMRAP in BTWB.
- 10/10 DB Hammer Curls (alternating, 25#)
- 8/8 Kroc Rows (70#)
- 1:30 Rest
I focused on not shrugging my shoulders up for the curls. With the rows I focused on keeping my shoulder blades down and back.
- 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
- 1:00 Rest
- 2 x 20 seconds
- 1:00 Rest
- 1 x 20 seconds
Was able to do these on a elbow by using two layers of soft thick mats.
The gym finally opens back up tomorrow with limited functionality, but I might make it a rest day.
Glad I took it easy yesterday. Haven’t been getting the sleep I need, so something to work on. Went to open gym at 10am.
- Bottom Squat Hold
- PVC Passes
- Shoulder Stretching
Conditioning (upper body)
With the way my push-ups felt from the get go I wasn’t sure I could beat the 8:04 I did back in March. I went 3×7, 3×5, and 5-4 on the handstand push-ups. Ring dips were 7×3, a double, and then all singles. I did 7×3, 5×3, and then whatever I could do to finish the push-ups. New PR by five seconds with 7:59.
For the Girls
- 7 Hammer Curls (35#)
- 7 Hammer Curls (30#)
- 7 Hammer Curls (25#)
So much upper body pump after those first two pieces.
Conditioning (lower body)
- Russian KBS (70#)
- Walking Lunges
How about some work on the legs?! I put on my lifters and knee sleeves. Felt pretty good and I really liked this one. Finished in 10:33.
After lunch it was time for a bunch of yard clean-up.
My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.
- 10/10 Kroc Rows (25#)
- 10 Weighted Step-ups (24″, 25#)
- 5/5 Single Arm DB Push Press (25#)
- 10 Alternating DB Hammer Curls (25#)
- 30s Hollow Hold
Did two rounds plus the Kroc rows and 7 step-ups.
We had 10 minutes to work on handstand related stuff (hold, press, walk), so of course I practicing my walking. And yet again, the programming spends a good portion of class fatiguing the movement most important in the conditioning piece. I feel like they are trying to trap you! Maybe this stuff is going to pay off in the Open, but just seems so odd and is completely different from any other program I’ve seen. I didn’t make too many attempts with so many handstand push-ups coming up and I was tired from last night, but I did get out to 8-10 feet a couple of times.
- 500m Row
- 14 DB Step-Back Lunges (50# DBs)
- 14 HSPU
My goal was 1:50-1:55 on the rower, unbroken lunges, and break the handstand push-ups into 8-6. I figured rounds would take around 3:30. Screwed up the order right off the back and did my 8 HSPU before the lunges. Whoops! No I didn’t do them over again. 😛 I finished at 17:54, so my guess was pretty damn close because a 3:30 average would have been 17:30. The lunges were much easier than I expected. Pushed hard to keep my pace on the rower. Here are my splits:
A 1:50 pace equates to about 1,200 cal/hr, so it’s good to know I can stay in the ballpark during a longer workout. If I would have started each row better I think I would have been much closer after the first one too.
Dumbbell Curl 21s
- 7-7-7 @ 15#
- 7-7-7 @ 20#
- 7-7-7 @ 20#
It was time to bump up the weight from 15-15-20 and the third set was pretty tough. Even with this bonus work I was still done before the 5pm class started.
Ready for the rest day!
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
Hybrid Push Only
- 3×10 Pull-ups
- 3×20 Rack Chins
- 3×20 Supinated Close-grip Lat Pull-downs (green bands)
- 3×15 Hammer Curls (15-20-25#)
- 3×20 Shoulder IYTs (CS Purple)
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
- 10 Pull-ups
- 5/5 Single Arm Front Rack Squats (25# KB)
- 100m Ski Erg
- 5/5 Suitcase Deadlifts (70# KB)
- 10 H2H KBS (50#)
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.
- 3×15 Pegboard Pull-ups (3×5 each round)
- 3×15 Rack Chins
- Uneven Pegboard Pull-ups
- 3×20 Hammer Curls (15#)
- 3×20 Should IYTs (purple Crossover Symmetry)
Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.
The Performance Plus programming fit in pretty well today…
- 6 Russian Push-ups (video)
- 6/6 Half Kneeling DB Press (40#)
Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.
Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.