Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

  • 5:00 Airdyne (102cals, 2.54 km)
  • 2×10 Steamboats

Gymnastics Test

  • 1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

  • 10 Dumbbell Z Press (35#)
  • 10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

  • 10 Combo Shoulder Raise (15# DBs)
  • 10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

  • 8 Bench Press (2×165, 2×155)
  • 8 DB Fly (30#)
  • 8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

  • 30 Ring Dips
  • 60 Hang Power Cleans (95/65#)
  • 30 Box Jump (30/24″)
  • 60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

Area Flooding

I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (635m)
  • Steamboats

Conditioning

15:00 AMRAP – 1-2-3…

  • HSPU
  • Burpee
  • Power Clean (115/80#)

Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.

Strength / Accessory

4 Sets

  • 8 DB Shoulder Press (35#)
  • 50m Double DB OH Carry (35#)

Holding two dumbbells overhead is a real mobility test!

4 Sets

  • 6/6 Single Arm DB Bench Press (50#, w/ rotation)
  • 6 DB Bench Press (50#)

This was much harder than I expected.

3 Sets

  • 12 DB Underhand Bench Press (40#)
  • 24 Alt Seated Underhand Raise (20# DBs)

Gymnastics

Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.

40 Rep Superset

With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.

Warm-up

  • Monster Walks
  • 10 Deadlifts (45#)
  • 10 Deadlifts (95#)
  • 5 Pull-ups
  • 3 HSPU

Conditioning

15:00 AMRAP

  • 10 Pull-ups
  • 10 Deadlifts (135/95#)
  • 10 Russian KBS (70/53#)
  • 10 HSPU

I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.

Strength

4 Sets

  • 10 Incline DB Bench Press (45°)
  • 10 Incline DB Bench Press (30°)
  • 10 Incline DB Bench Press (15°)
  • 10 DB Bench Press
  • 3:00 Rest

Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!

Accessory

3 Sets

  • 10 Standing Snow Angels (8# DBs)
  • 10 Banded Face Pull (red each arm)

I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.

Invested in Calves

Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 40# vest)
  • 10/10 Calf Raises (40# vest)

Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.

Skill/Gymnastics Conditioning

E2M – 12:00

  • 50 Double Unders
  • 10 HSPU

This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.

Midline

4 Sets

  • 6 Strict Toes to Rings
  • 20 Alternating V-ups
  • 45s Rest

First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.

Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

  • 10:00 Airdyne (190 cals, 4.9km)
  • Steamboats
  • Shoulder Press
    • 10×45#
    • 10×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Shoulder Press (125#)
  • 10 Lateral Raises (10# plates)

First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

  • Burpees
  • HSPU

I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.

Accessory

4 Sets

  • 8/8 Kroc Rows (53# KB)
  • 6 Evil Wheels
  • 30/30s Single Arm Overhead Hold (53# KB)

I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.

I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

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)

Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • PVC Passes

Conditioning

  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 2 Legless Rope Climbs (11′, no jump)
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 40 DU
    • 10 C2B
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 12 HSPU
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 30 Zeus DU
    • 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

I’ll get these in later after dinner.

Little Break

Damn time change. So dumb. Went to 10am open gym.

Warm-up

  • Monster walks (red band)
  • Steamboats

Put the band around my knees for the monsters walks and it was definitely easier.

Gymnastics

Did some handstand walking for about 10 minutes. After not doing any for a month since my back tweak, I was having a hard time getting comfortable just kicking up.I got one out to 25 feet, but was starting to feel some strain in my back so didn’t do a full 15 minutes of work like usual. I need to just start practicing throughout the week at the gym to gain comfort.

Conditioning

4 Rounds

  • 25 cal Echo Bike
  • 20 Strict HSPU
  • 15 Strict Pull-ups
  • 10 Evil Wheels
  • 4:00 Rest

It was taking me about 1:15-1:20 on the bike and I was able to do 4×5 every round on the handstand push-ups. Pull-ups were all doubles with one triple each round. Had to limit the range of motion to be much shorter than I’d usually go for the evil wheels. My round times were 4:50, 5:16, 5:33, and 5:46.

PT

  • 15/15 Clamshells (4 positions)
  • 15/15 Fire Hydrants
  • 2x 15/15 Single Leg Step Downs (14″)

My left leg (the bad side) is so much weaker on those step downs. I’m feeling a little burnt out from doing the Big 3 every day in addition to all of the PT exercises, so I’m taking a little break for the rest of a the day. I have a session at the PT in the morning.

Half Ass Everything

Yesterday my glutes and arms were sore from Sunday, but both are better today. Yesterday morning I did the PT kegels and then before lunch I lubed up the treadmill and walked for 20 minutes, which was about 1.25 miles. Had my first full session of PT at 5 and it was great. I’m very impressed so far. We discovered my left glute isn’t activating. I would have bet you money it was working in the test we did; it sure felt like I was squeezing the muscle. Crazy how the wires can be all crossed up like that. Found some more weaknesses and got a bunch of new exercises to do. In the evening I did 6-4-2 of the McGill Big 3 and another session of the kegels.

Today I did all of my new PT exercises before lunch and went to the 4pm class.

Warm-up

  • 2x 100/100′ Walking Side Shuffle
  • Steamboat PT exercises
  • 4x 100′ Walk Backwards
  • 30 cal Echo Bike
  • 3×10 Push-ups
  • Bottom Squat Hold

I tried a few kipping pull-ups and kicked up to the wall. Both felt good!

Conditioning

  • 0:00-10:00 (Solo)
    • 5 Rounds
      • 80′ Sled Push (180#)
      • 15 Pull-ups
  • 10:00-20:00 (Partner w/ Brandi)
    • 3 Mile Echo Bike (switch about every 30 seconds)
  • 5:00 Rest
  • 25:00-35:00 (Solo)
    • 30 DB Walking Lunges (35# DBs)
    • 30 Box Push-up Step Overs (24″)
    • 30 Seated DB Shoulder Press (35# DBs)
    • 30 Strict HSPU

A lot of subbed movements but it worked out well and I got in a great workout.

I did the five rounder in 7:40 with quick choppy steps on the sled but nowhere near a sprint pace. I was able to do 3×5 on every round of pull-ups with just a regular kip! Felt good for not having done any kipping in over a month.

It was written as a two mile bike but that would have given way too much rest compared to the people who were trying to do 3,200 meters on the rower (impossible). Bumping up to three miles was good and we finished in 8:11.

The lunges were fine and unbroken. I planned to use 40 or 45# but those dumbbells must be down in the basement. Worked out well though because the shoulders got blown later with the 35s! I didn’t want to have to go all the way to the ground yet, probably putting my back into flexion at some point, so the box push-up step over was a good alternate instead of burpees over the bar. I did 3×10 on the seated presses and could feel that the handstand push-ups were going to be rough. I barely got two HSPU to start and fought through a total of 5×2 before switching to singles. Ended up getting 15 singles, for 25 total, 5 shy of finishing.

Midline

McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Planks
  • 7-5-3 Bird Dogs

Been doing 6-4-2 for a week so it’s time to increase the reps. I also went side to side today on the side planks, passing through a regular plank instead of doing all 7 on a side before switching. So there was no true rest after each side plank like the few seconds I’d get the other way between reps.