Sabbatical is Over

First day back to work after my three month sabbatical. The kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench.

Chest

MAX Bench Press (120/60#)

Got 41, which beats the first time through the program by 1 rep.

MAX Ring Push-ups

Did 28, which is 2 reps better.

3 Sets

  • 10 Seated DB Shoulder Press (45#)

75 DB Bench Press (40/20#)

Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.

Conditioning

15:00 AMRAP

  • 50 alt Plank Knee-to-Elbows
  • 50 Jump Rope
  • 25 Air Squats
  • 50 Mountain Climbers
  • 25 alt Side Crunches
  • 25 Russian Kettlebell Swings (53#)

Got through 4+50.

Bouncing the Bar Again

Warm-up

  • 2:00 Wrist Warm-up
  • 5 Hang Power Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (65#)

Gymnastics

5 Sets

  • 3 Handstand Kick-ups

Arms

Partner Plate Arms

  • Plate OH Hold (35#)
  • 10->1 Plate Curl (35#)
  • 10->1 Plate OH Tricep Extension (35#)

We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.

Conditioning

  • 15-10-5 Hang Power Cleans (95#)
  • 30-20-10 H2H KBS (53#)
  • 24-16-8 Squat Jumps

Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.

Accessory

3 Sets

  • 10/10 Kroc Rows
  • 10 Strict Ring Dips

After a Week Off

Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.

Strength

Bench Press

  • 10×45
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×200
  • 5×215
  • 5×225

Partner Arms

  • Plate OH Hold (45/25#)
  • 10->1 Plate Curl (45/25#)
  • 10->1 Plate OH Tricep Extension (45/25#)

This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!

Conditioning

4 Rounds

  • 200m Run
  • 15 Burpees
  • 20 Russian KBS (45#)
  • 20 Reverse Lunges

Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.

Midline

4 Rounds

  • 20 alt Side Crunches
  • 14 Leg Lifts
  • 20 Bicycles (slow)
  • 14 Overhead Crunches (50# DB)

Finished in 7:19.

Felt good to move today.

Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

24 Not 30

My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)

24:00 EMOM (alt)

  • 50 DU
  • 12 Burpees
  • 15 cal Row
  • 4 Wall Walks
  • 15 Pull-ups
  • 20 Russian KBS (70#)

When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.

On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

  • 20 PVC Passes
  • 10 Push Press (35#)
  • Bottom Squat Hold

Conditioning

Partner

  • 60 Strict HSPU (3×5, 5×3)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 100 Russian KB Swings (70/53, 20-20-10)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

  • 20 Weighted alt V-ups (20# DB)
  • 30/30s Side Planks
  • 4 Dragon Flags
  • 20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.