7 Rounds
Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.
4 Rounds
Finished in 10:40.
We took 3 days off for the holiday and my birthday.
We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.
MAX Bench Press (100/50#)
I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.
MAX Push-ups
Only 30 push-ups though, which is five fewer.
3 Sets
These felt ok.
50 DB Bench Press (50/25#)
I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.
2 Rounds
Good one! Took me 10:55.
4 Sets
The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.
I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.
MAX Bench Press (200#)
Got 15, which I’m pretty happy with.
MAX Decline Push-ups (12”)
Busted out 50 to beat the previous 40.
3 Sets
75 DB Bench Press (40#)
Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.
E2M – 7 Sets
Was feeling pretty good so did a couple of increases.
2 Rounds
Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.
Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.
We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.
4 Sets
I got 8-6-6-6.
4 Sets
3 Sets
3 Sets
2 Sets
We used double handles.
20-18-16-14-12-10-12-14-16-18-20
B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.
3 Rounds
Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.
My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.
12:00 EMOM
My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.
E2M – 5 Sets
Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.
E90S – 3 Sets
Warmed up with 115-135-155. Used 175-185-195 for the working sets.
20-20-10
Finished in 9:25 for a 58 second PR.
I woke up with my body wrecked from yesterday. My shoulders and ass were really feeling it. Out in the garage at 4pm.
40:00 AMRAP
I did sets of 2 chin-ups all the way through. For the step overs I held the dumbbell on my shoulder and switched sides after 10 reps. I worked on facing the box to start every step up and turned around as I went over and down. Worst movement of the workout. Took less than a minute to ski every round. Got through 6+32.
I hope the first workout of the Open is something I can do. I haven’t done a double under in a month because of the calf tweak. With my shoulder I haven’t done kipping toes to bars in two months and butterfly or kipping pull-ups in over three months. But maybe I won’t get hurt during the Open this year because I’ve been hurt for months. I can hope!
Felt beat this morning when I got out of bed. Out in the garage at 4pm.
12:00 – EMOM
I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!
12:00 AMRAP
I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.
3 Rounds
Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.
Much needed rest day yesterday. Out in the garage at 4pm today.
6 Rounds
Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.
E2M – 5 Sets
Took about 50-55 seconds and there was some real burn!
Finished with Crossover Symmetry Recovery.
By the end of the day my back was pretty tight. May retire the taters after our first time with them.
I took a full rest day yesterday. My left shoulder is really starting to bother me.
5 Rounds
I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.
3 Rounds
We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.
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.
3 Rounds
Slower than the 7:20 I did almost three weeks ago, with 7:58 today.
2 Rounds
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.
Nick Momrik's Fitness Logs 