Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

Push-ups with Hands

Warm-up

  • 3:00 SkiErg (693m)
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 3:00 Wrist Warm-up
  • 20 PVC Passes

Conditioning

  • 12-9-6
    • Strict HSPU
    • Box Jump (24/20″)
  • 4:00 Rest
  • 15-12-9
    • HSPU
    • Box Jump Over (24/20″)
  • 4:00 Rest
  • 18-15-12
    • HR Push-up
    • Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

  • 4:00 Row
  • 4:00 BikeErg
  • 4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

  • 5 bad leg
  • 5 good leg
  • 2×5 finding balance

Handstand Graduation

Warm-up

  • 5:00 BikeErg (2,562m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.

That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.

Legs

4 Sets

  • 8/8 Landmine Curtsy Lunges (145#)

3 Sets

  • 8/8 Bulgarian Split Squats (35-40-45# DBs)
  • 8 DB Stiff Leg Deadlifts (60# DBs)

3 Sets

  • 10 Front Squats (85#)
  • 8/8 Lateral Step-downs (50# DB, 15”)

2 Sets

  • 10/10/10 Calf Raises (60# DBs)

Conditioning

5:00 AMRAP
1-2-3-4-5…

  • Burpees
  • HSPU

When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.

Recovery Will Be Fun

While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.

Warm-up

  • 20 PVC Passes
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Goblet Squats (53#)

Conditioning

40:00 EMOM

  • 25/25m Suitcase Carry (70# KB)
  • 12 Burpees
  • 10 HSPU
  • 40s Jump Rope / Lateral Hops
  • 12 Goblet Squats (53# KB)

Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.

Midline

3 Rounds

  • 12/12 Partner Banded Rotations (blue)
  • 12/12 DB Side Plank Bounces (35#)
  • 12 OH Crunches (50# DBs, 2s pause)
  • 12 Jack Knives (20# DB + 5# ankle weights)

We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!

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.

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

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.

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

  • 15-12-9-6-3 Strict HSPU
  • 15-12-9-6-3 Strict Pull-up
  • 20-16-12-8-4 Push-up
  • 20-16-12-8-4 Banded Row (step on band)
  • 20-16-12-8-4 V-ups
  • 20-16-12-8-4 Banded Tricep Push Downs
  • 20-16-12-8-4 Banded Curls
  • 30-24-18-12-6 Band Pull Aparts
  • 30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

  • 10/10 Banded Partner Rotations/Holds (blue)
  • 14 OH Crunches w/ pause (50# DBs)
  • 20/20s Weighted Side Planks (20# DB)
  • 16 Jack Knives (20# DB)

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.