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.
This summer has been over-the-top humid almost every day.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.
Conditioning
25:00 AMRAP
400m Run
20 Box Jumps (24″)
5 Strict HSPU
5 HSPU
I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.
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.
My triceps, biceps, and front shoulders all were getting sore in the morning already.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)
Legs
4 Sets
12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)
I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.
4 Sets
12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers
Conditioning
DB DT – 5 Rounds
12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)
I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.
Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.
Warmup
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
5 Front Squats (95#)
Legs
4 Sets
12-10-8-6 Front Squats (115-125-135-145#)
20 Pulsing Goblet Squats (50# DB)
Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
15 Banded Frog Reverse Hypers
Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.
Conditioning
10:00 AMRAP 2-4-6-8…
Burpee Pull-ups
Power Cleans (115/80#)
I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.
Midline
4 Rounds (20s/10s)
12 Weighted Crunches (feet in air, 20#)
16 Bicycle Crunches (slow)
12 DB Pull Thru’s (60#)
22 Hollow Rocks
Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.
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.
Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.
Warm-up
3:00 SkiErg (669m)
80′ Lateral Monster Walks
80′ Monster Walks
6 Double DB Hang Power Cleans (35#)
6 Double DB Push Press (35#)
12 Pendlay Row (45#)
Conditioning
6 Rounds
12 Double DB Hang Power Cleans (50/35s)
12 Double DB Push Press (50/35s)
24 Sit-ups
My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.
Back
3 Sets
12 Lat Pulldowns (115#)
12 Pendlay Rows (95#)
This was a really tough superset after the workout.
3 Sets
12 Straight Arm Lat Pulldowns (60#)
12 Incline Back Fly (25# DBs)
Midline
4 Rounds
20s Weighted Toe Reach (35# DB)
10s Rest
20s Bicycle Crunch
10s Rest
20s Plank DB Pull Throughs (50#)
10s Rest
20s Hollow Rocks
10s Rest
I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!
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