Tag: Hammer Curl

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.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

  • 5:00 BikeErg (2,550m)
  • 2 sets of 15 Steamboats in each position

Strength

4 Sets

  • 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.

3 Sets

  • 12/12 Static Bicep Curls (25#)
  • 12 Standing DB French Press (50#)

3 Sets

  • 12 Hammer Curls (25# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

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.

When the Bike Bites Back

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.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

  • 5:00 Ski Erg (1,033 cals)
  • Monster Walks
  • 10 PVC Passes

Skill

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.

Conditioning

5 Rounds

  • 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!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

  • 10 Hammer Curls (30# DBs)
  • 20 Shoulder Taps (facing wall)
  • 30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

Gettin’ Some Vitamin D

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

Warm-up

6:00 Airdyne

Went 111 calories and 2.92 km.

Conditioning

3 Rounds

  • 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.

Accessory

4 Sets

  • 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.

Tuesday Triceps

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.

Warm-up

  • 5:00 Airdyne (2.47 km, 96 cals)
  • PVC Passes

Strength

4 Sets

  • 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.

Conditioning

21-15-9

  • cal Ski Erg
  • Burpees

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.

Accessory

3 Sets

  • 15 Hammer Curls (20#)
  • 15 OH Banded Tricep Extension (single red)

Skip the Beach

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.

Accessory

5 Sets

  • 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.

Conditioning

12:00 Stationary Bike

Nothing crazy again. Did 5.33 km and 159 calories.

I’m Not Pat

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.

Warm-up

  • 50 cal Echo Bike
  • 50 cal Ski Erg
  • 50 cal Row
  • 50 cal Echo Bike
  • Reverse Grip Bench Press
    • 8×45#
    • 8×95
    • 8×135

Figured I’d get in some extra aerobic work with a long warm-up.

Accessory

5 Sets

  • 8 Reverse Grip Bench Press (155-160-165-170-175#)
  • 8/8 Hammer Curls (30-30-35-35-40# DBs)

Gymnastics

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.

 

Conditioning

  • 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

8 Sets

  • 12s RKC Plank
  • 20s Rest

5 Sets

  • 15s Prone PVC Raise + Hold
  • 40s Rest

Another Calf Strain

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.

Warm-up

5:00 Airdyne

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.

Conditioning

Flight Simulator

  • 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.

Accessory

5 Sets

  • 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.

Midline

Side Plank

  • 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.

Pump Everything

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.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Shoulder Stretching

Conditioning (upper body)

“J.T.”
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

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

3 Sets

  • 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)

42-30-18

  • Russian KBS (70#)
  • Pistols
  • 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.

It’s a Trap

My shoulders and wrists are sore from the handstand walking and my traps are really sore from so many cleans.

Warm-up

8:00 AMRAP

  • 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.

Skill

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.

Conditioning

5 Rounds

  • 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:

  • 1:50.1
  • 1:51.0
  • 1:51.2
  • 1:51.6
  • 1:51.7

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.

Accessory

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!