I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)
I did my best freestanding hold ever. Getting close to that 10 seconds!
30 Double Under
10 Devil Press (30/20# DBs)
I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.
Hardest part of that for me is the long hollow hold.
6 Rounds (each)
15/10 cal BikeErg (standing)
15 Squat Jumps
6 Rounds (each)
15/10 cal SkiErg
10 Ring Dips
Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.
Got over eight hours of sleep for the second night in a row! Who am I? In the garage at 4pm.
5:00 BikeErg (2,539m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstand Balance Breakthrough
10-5 Shoulder I-Y Band Drill
3x30s Handstand Shape 45 degree Hollow
3x30s Hollow Hold
3x30s Handstand Tuck Balance
All with 45 seconds of rest between the 30 seconds of work. This stuff is already feeling better. We’re excited to see where this program goes over the next three weeks.
Update: After going to log this on the platform I noticed more notes that explained how to do it. It was supposed to be done as 30 seconds of each of the three movements and then rest 1:30-2:00. Whoops! We still felt like it was effective.
10/10 DB Split Squats
10 DB Stiff Legged Deadlifts
I used the same pair of dumbbells for both movements and did 35-40-45-50#.
12 DB Front Squats (35# DBs)
12 DB Sumo Squats (70# KB)
10/10 Suitcase Deadlift (70# KB)
10/10/10 Calf Raises (50# DBs, out, neutral, in)
Warmed up with 5×45, 5×95, 3×135, and 2×165 touch-n-go power cleans.
10 Burpee Pull-ups
5 Power Cleans (185#)
My round times were 1:25 – 1:20 – 1:15 – 1:13 – 1:06, which I’m stoked about. After the first round I would have said that pace was going to be hard to keep. Burpee pull-ups are a movement where you find your rhythm and comfort once you get going.
I really love these repeater style workouts because they’re making me push much harder than I ever would and I’m learning new things.
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.