10 More Meters

My low back has been really tight. Warmed up with 10×45 and 5×75 close grip bench.

Conditioning

4 Rounds

  • 45s TrueForm Run
  • 15 Zottman Curls (15# DBs)
  • 15 French Press (40# DB)
  • 45s TrueForm Run
  • 15 Hammer Curls (20# DBs)
  • 15 Banded Tricep Pulldowns (blue)
  • 45s TrueForm Run
  • 15 Single DB Curls (40#)
  • 15 Close Grip Bench Press (75#)

Another good one. Really like mixing in the cardio. I got 130 meters on the runs in the first round, 140 in the second, 150 in the third, and 160 in the last. Took me 23:12.

Midline

3 Rounds

  • 30s In & Outs (sides of DB)
  • 15s Rest
  • 30s Plank Knee to alt Elbow
  • 15s Rest
  • 30s Jack Knife (15# DB)
  • 15s Rest
  • 30s alt Side Crunches
  • 15s Rest

Pumped Up Biceps

Warm-up

  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest

Sprint Plyos

Yesterday I walked 18 holes. In the evening I mowed the lawn and finished digging the second post hole, which took a little over a half hour.

Warm-up

4x

  • 30s TrueForm Run

I was getting an average of 100 meters.

Conditioning

10 Rounds (IGYG)

  • 110/90m TrueForm Run
  • 14 Plyo Lunges

Brandi went first. Was taking me about 21 seconds per run and we finished at 16:37.

Midline

4 Rounds

  • 12 Plank DB Pull Through (60#)
  • 20 Russian Twist (45# plate)
  • 20 Single Leg Leg Drop (20# DB OH)
  • 12 Jack Knife (20# DB)

Nasty one. We both finished at 8:19.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

  • 2:00 SkiErg (404m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Dead Hang / Shoulder Stretching
  • 8 DB Thrusters (15#)
  • 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

  • 12 cal BikeErg
  • 10 DB Thrusters (35#)
  • 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

  • 5×45
  • 5×95
  • 5×135
  • 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
    10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.

Abs Are Still Sore

Yesterday I finally got back on the golf course after not being out in a month. Last night I was falling asleep on the loveseat and I slept through the night for the first time in like a year! Out in the garage at 4pm but taking it easy for a few days. My abs are still sore from the 110 GHD sit-ups.

Conditioning

15 Rounds

  • 1:00 SkiErg
  • 1:00 Rest

I went 244, 247, 250, 251, 251, 252, 251, 252, 252, 253, 252, 252, 252, 254, and 257 meters.

Midline

3 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
  • 10s Rest

This was from DLB, but she seemed to have removed the Instagram post. I went 21 each time on the tucks, 12-12-14 on the leg lifts, 15-15-16 on the jack knives, and 20-26-32 on the up and overs

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

  • MAX Strict Wide Grip Pull-ups
  • 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 PVC Passes
  • Wrist Warm-up
  • 5 DB Push Jerks (35#)
  • 10 alt Renegade Rows (35#)
  • 20 H2H KBS (30#)

Handstands

  • 4×2 Handstand Split to Stacked
  • 5×5 Kick-ups (balance)

Conditioning

  • 100 cal BikeErg
  • 50 DB Push Jerks (50#)
  • 100 Air Squats
  • 50 HR Push-ups
  • 100 H2H KBS (53#)
  • 50 alt Renegade Rows (50#)
  • 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Single Arm Cross Body V-up (20# DB)
  • 10s Rest
  • 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
  • 10s Rest
  • 30s Pike-up and Over
  • 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

Recovery Will Be Fun

While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.

Warm-up

  • 20 PVC Passes
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Goblet Squats (53#)

Conditioning

40:00 EMOM

  • 25/25m Suitcase Carry (70# KB)
  • 12 Burpees
  • 10 HSPU
  • 40s Jump Rope / Lateral Hops
  • 12 Goblet Squats (53# KB)

Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.

Midline

3 Rounds

  • 12/12 Partner Banded Rotations (blue)
  • 12/12 DB Side Plank Bounces (35#)
  • 12 OH Crunches (50# DBs, 2s pause)
  • 12 Jack Knives (20# DB + 5# ankle weights)

We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

  • 15-12-9-6-3 Strict HSPU
  • 15-12-9-6-3 Strict Pull-up
  • 20-16-12-8-4 Push-up
  • 20-16-12-8-4 Banded Row (step on band)
  • 20-16-12-8-4 V-ups
  • 20-16-12-8-4 Banded Tricep Push Downs
  • 20-16-12-8-4 Banded Curls
  • 30-24-18-12-6 Band Pull Aparts
  • 30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

  • 10/10 Banded Partner Rotations/Holds (blue)
  • 14 OH Crunches w/ pause (50# DBs)
  • 20/20s Weighted Side Planks (20# DB)
  • 16 Jack Knives (20# DB)