Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

  • 140 Double Unders
  • 700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

  • 10 Incline DB Bench Press (60# DBs)
  • 10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

  • 10 Bench Press (175#)
  • 10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

  • 10 Incline DB Fly (40#)
  • 10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

  • 10/10 Standing Cable Crossover (facing sideways, 27#)
  • MAX Inverted Bar Rows (16-14-12)

2:40

Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.

Warm-up / Conditioning

30:00 BikeErg

I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.

Test

MAX Ring Rows

I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.

Back

4 Sets

  • 10 Inverted Bar Rows

Much easier than the last time we did these. 💪

4 Sets

  • 12 Lat Pulldowns (105-110-115-120#)

More reps and higher weight than 10s last week.

4 Sets

  • 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)

Felt like I was using more bicep with the underhand variation this week.

4 Sets

  • 12 Seated Cable Rows (double handles, 90#)

Really like the squeeze on these.

5 Set Drop Set

  • 8 Incline DB Rows (50#)
  • MAX Incline DB Rows (45-40-35-30#)

I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.

Midline

4 Sets

  • 8/8 Twisted OH Crunch (45# DBs)
  • 30 Weighted Bicycles (5# ankle weights)
  • 15s RKC Plank
  • 100m Front Rack Carry (135/95#)

I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!

About two hours and 40 minutes today!

Matched with Chin-ups

Sore. All. Over.

Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.

massage-gun

I jumped on the bike early and we got started with the meat of our workout at 10am.

Warm-up

  • 20:00 BikeErg (10,461m)
  • 40 PVC Passes
  • Steamboats

Test

MAX Strict Chin-ups

I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.

Back

4 Sets

  • 10 Straight Arm Lat Pulldowns (50#)

Used open palms and a grip width similar to bar muscle-ups.

4 Sets

  • 10 Wide Grip Lat Pulldowns
  • 10 Lay Back Lat Pulldowns
  • 10 Supinated Close Grip Lat Pulldowns

Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!

4 Sets

  • 10 Prison Back Fly (20-25-25-25# DBs)
  • 10/10 Elbows Out Kroc Row (35#)

The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (25#)
  • 12 Crunches w/ pause (30# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Took the first three movements up a notch. Front rack carries are so good/bad!

Another Pull-up Bar

Feeling my ass a bit from yesterday’s lunges. I was out in the garage working on a new pull-up bar before Monday. I might redo the board because the right side has some flex to it.

new-pull-up-bar

Finally started our workout around 10:30. Doing back day on Saturday this week since tomorrow will be a rest day.

5 Sets

  • 10 Straight Arm Pull Down (45#)

5 Sets

  • 10 Wide Grip Lat Pull Downs
  • 10 Behind Neck Lat Pull Downs
  • 10 Close Grip Lat Pull Downs

Nasty super set! I used 60-60-70-80-80#.

5 Sets

  • 10 Seated Cable Row (60#)
  • 10 Leaning Seated Cable Row (60#)

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

The idea here is to hit a heavy set of eight, then decrease the weight and hit a max set until you get in five total sets. I got 12-10-10-16 on my max rep sets.

We skipped ab work since we just did some yesterday and those were some brutal sets today!

In the afternoon I remounted the pull-up bar because one side of the board was flexing too much. It’s solid now!

pull-up-bar-v2

Marathon Back Session

Getting pretty sore from yesterday in my ass, chest, shoulders, etc. My left leg is still bothering me too. Workout at 10 for 2.5 hours!

Warm-up

  • 10:00 Airdyne (202 cals, 5.05 km)
  • 5:00+ Bottom Squat Hold

I haven’t sat in the bottom like that is a very long time. Need to do that more often.

Back Day

4 Sets

  • 12 Lat pulldowns (110#)
  • 12/12 Single arm supinated bent over DB row (45#)

4 Sets

  • 12 Seated Cable row (75#, 2 sets wide, 2 sets close)
  • 12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)

4 Sets

  • 12 Cable row to neck (rope, 25#)
  • 12/12 Lying side straight arm db raise (10# DB)

4 Sets

  • 12 Incline Lat pulldowns (30 deg, 100#)
  • Max Strict Chin-ups (7-6-6-5)

Midline

3 Rounds

  • 30s Banded Sprinter Sit-up
  • 30/30s Banded Side Plank + Elbow to Knee
  • 30s Banded Elevated Mountain Climbers
  • 1:20 Rest

We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.

Earned the rest day tomorrow!