I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61
Midline
3 Rounds
10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest
We cut back from four rounds to get going with our day. Took me 4:02.
My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!
Warmed up with about 20 PVC passes.
Arms
4 Sets
8 Reverse Barbell Curl (35-45-4×55#)
4 Sets
8 Close Grip Bench Press (55-115-135-155-175-190#)
3 Sets
12 Decline Hammer Curl (30#)
3 Sets
12 Double DB Skull Crushers (35#)
3 Sets
12 Single DB Curl (60#)
20 Tricep Pulldown (Rope, 49#)
3 Sets
10/10 Static DB Curls (25#)
12 MB Push-up
Midline
4 Sets
12 Partner Leg Lift + Throws
4 Rounds
10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest
Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.
Did some PVC passes to warm-up, but that’s about it.
Arms
5 Sets
8 Reverse Barbell Curl (35-50-50-55-55#)
5 Sets
12 Close Grip Bench Press (45-95-120-135-150#)
3 Sets
10-10-12 Decline Hammer Curl (30#)
3 Sets
12 Double DB Skull Crushers (30-30-35#)
3 Sets
12 Single DB Curl (60#)
20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)
3 Sets
20 Cable Curl (43#)
12 MB Push-up
Midline
4 Sets
10 Partner Leg Lift + Throws
4 Rounds
10 Hollow Rocks
10 V-ups
30s Rest
10 Tuck-ups
10s Hollow Hold
30s Rest
A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.
We finished in 27:31. Great new style of workout with the lower rep MU, but a lot of them! My hands weren’t going to take much more, so we called it at five rounds. Was playing around with my bar muscle-up technique and remembering some of the tricks.
Midline
4 Round Tabata
OH Crunches (legs up, 50# DB)
Bicycles
DB Pull-throughs (50#)
Hollow Hold
I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.
The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.
4 Sets
10 RDLs (2×135, 2×155#)
1:00 Rest
Went up 10 pounds on each.
Conditioning
9:00 AMRAP – 2-4-6…
Devil Press (35# DBs)
C2B Pull-ups
B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.
On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.
On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.
Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.
We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.
Warm-up
5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks
Strength
Push Press
10×45
5×95
3×125
3×145
3×165
2×165
I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders
6:00 EMOM
5 Seated Dumbbell Shoulder Press (50#)
Conditioning
27-21-15-9
cal BikeErg
Push-ups
Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Been a long time since we’d done this one and it showed. Took me 6:43.
Back
3 Sets
12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)
3 Sets
12 Incline Straight Arm Pulldown (60#)
12 Incline Lat Pulldown (forward facing, 93#)
I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.
Nick Momrik's Fitness Logs 