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.
5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks
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
5 Seated Dumbbell Shoulder Press (50#)
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
10 Hollow Rocks
10s Hollow Hold
Been a long time since we’d done this one and it showed. Took me 6:43.
12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)
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.
My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.
15 Seated Wide Grip Horizontal Row (93-104-104#)
15 Incline Back Fly (20# DBs)
15 Seated Double Handle Row (104#)
15 Incline DB Row (30# DBs)
Higher rep back work to help with Murph volume.
50 Handstand Push-ups
50 Push Press (95/65)
Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.
Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
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.
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
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.
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.
10 Inverted Bar Rows
Much easier than the last time we did these. 💪
12 Lat Pulldowns (105-110-115-120#)
More reps and higher weight than 10s last week.
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.
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.
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!
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.
I jumped on the bike early and we got started with the meat of our workout at 10am.
20:00 BikeErg (10,461m)
40 PVC Passes
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.
10 Straight Arm Lat Pulldowns (50#)
Used open palms and a grip width similar to bar muscle-ups.
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!
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.
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!
12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
12 Cable row to neck (rope, 25#)
12/12 Lying side straight arm db raise (10# DB)
12 Incline Lat pulldowns (30 deg, 100#)
Max Strict Chin-ups (7-6-6-5)
30s Banded Sprinter Sit-up
30/30s Banded Side Plank + Elbow to Knee
30s Banded Elevated Mountain Climbers
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.