The weather wasn’t good at all on Tuesday and my uncle was here all day yesterday, so I really needed to do something today. Feeling much better too.
I ran 4.09 miles in 39:49, changed out of my shoes, grabbed my sunglasses, and hopped in the kayak. The water was really choppy so I had to adjust my plans there. I went 2,855 meters in 32:37. Solid cardio for the day.
Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.
Bottom Squat Hold
5 Power Cleans (45#)
5 Shoulder Presses (45#)
5 Power Cleans (95#)
5 Shoulder Presses (95#)
5 Power Cleans (135#)
20:00 EMOM (alt)
5 Power Cleans (165#)
6 Strict HSPU
Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!
10 Hollow Rocks
10s Hollow Hold
Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.
Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.
Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.
Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.
Wanted to hit the legs in the afternoon.
20 Air squats
10 HR Push-ups
10 Hollow Rocks
10 HR Push-ups
10 Air squats
10 Hollow Rocks
It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.
As mentioned in my plan this morning, I ended up going for a 2 mile trip in the kayak. I went each mile without stopping, just kept a steady pace and kept paddling. When I reached the halfway mark at a point on the lake, I took a swim and drank some water.
Since the rings were still up from the morning WOD, I decided to see if I could get a muscle-up. After a couple of scary attempts (I’m not sure how I didn’t dislocate both shoulders), I managed to get one! It wasn’t pretty, but it counts. I posted a video over on my main blog. Now I’ll have to concentrate on doing some drills to improve my technique.
After dinner settled, it was time to tackle “Brenton”. It didn’t look bad, so I decided to skip a warm-up and jump right into it.
100 ft Bear Crawl
100 ft Broad Jumps
* Every 5 broad jumps, do 3 burpees.
They did this WOD yesterday at Survival Fitness by doing 4 lengths of 25 feet for each 100 feet, so I did the same. My time was 10:16, but I grossly underestimated “Brenton”. I should know better than to think a Hero WOD would be easy. I think I did 9 burpees during each round, but it probably would have only been 6 if I was going 100 feet straight. Having to stop and start makes this WOD more difficult.
Death by Pull-ups, by 3s, on the rings
I got through the round of 12 plus 10 reps in the round of 15. Pretty disappointing since I’ve gotten through the round of 15 before, but my shoulders are absolutely wrecked. I’m guessing the few muscle-up attempts (particularly the failures) really took a toll. It could be the kayaking or push presses from either the WOD last night or this morning.
Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.
10 PVC Pass-thrus
10 PVC OHS
10 PVC Around the World’s (5 each way)
Fat bar DB “Fran”
Thrusters (45# DBs)
There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.
Hanging Leg Raises (strict)
I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.
Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.
About 12 hours after the morning workout I did another one with Dad.
1m Lateral Hops (30s each leg)
1m Side Plank (30s each side)
I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.
25 Air Squats
40 Tuck Jumps
The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.
Death by Burpees
I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.