Tag: In and Out Curl

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • Dead Hang
  • 7 Thrusters (45#)

Conditioning

  • 21 Pull-ups
  • 42 Double Unders
  • 21 Thrusters (75#)
  • 18 T2B
  • 36 Double Unders
  • 18 Thrusters (75#)
  • 15 C2B Pull-ups
  • 30 Double Unders
  • 15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

  • 12 In & Out DB Curls (20#)
  • 12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

  • 8/8 Static DB Curls (20#)
  • 12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

  • 17 Leg Lifts
  • 64 Bicycles
  • 34 Single Leg Lifts
  • 32 alt V-ups 

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

  • 12 EZ Bar Curls (56#)
  • 12 Tricep Pushdown (71#)

3 Sets

  • 12 In and Out Curls (25#)
  • 12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

  • 20 alt V-ups
  • 30 alt Side Crunches
  • 20 Weighted Hollow Flutter Kicks (25# plate)
  • 10 Supermans

Conditioning

20:00 EMOM (alt)

  • 15 Burpees
  • 30 Plyo Lunges
  • 15 DB Push Press (30# DBs)
  • 30 Air Squats

Not used to that sun! This was a lot of volume for the legs.