Real Dumbbells

Feels like my body is recovering from the weekend. On Sunday I finished my new weight plate storage rack and did more reorganizing. I need to update the Garage Gym page on this site. Here’s a picture of the main area for now.

Yesterday I walked 18 holes and it was pretty hot. Going to be 85-90+ for the next week with no signs of rain. Worked out a 4 today.

Warm-up

  • 5:00 Ski Erg (1,098m)
  • 30 PVC Passes
  • Moved shelving units to basement 😂
  • 160′ Lateral Monster Walk
  • 160′ Monster Walk
  • 10 Landmine Lunges (45#)
  • 10 Landmine Curtsy Lunges (45#)

Strength

4 Sets

  • 8/8 Landmine Lunges
  • 8/8 Landmine Curtsy Lunges

I used 85-95-105-115#. Kind of awkward with the barbell to hold the position and when you switch to the other side. The curtsy lunges fired up the ass right away though. This came from Ryan Fischer.

Conditioning

2 Rounds

  • 20 DB Hang Snatch (alt, 50/35#)
  • 30 K2E
  • 20 DB Hang Snatch
  • 3:00 Rest

I really wanted to do 5×6 for the knees to elbows, but I went for 12-10-8 and made it both rounds. In the first round I didn’t rotate my grips out of the way, which made the hang snatches tougher to deal with. My times were 2:53 and 2:42. I’m always happy to get faster in these! It’s so nice to have real dumbbells for this stuff.

Midline

3 Sets

  • 8/8 Weighted Hanging Oblique Raises (5# ankles weights)
  • 16 alt Weighted Hanging Single Leg Raises (5# ankles weights)
  • 8/8 Hip Abducted Evil Wheels
  • 20 Weighted Hollow Flutter Kicks (5# ankles weights)

All wearing the five pound ankle weights. My grip was shot after the first set.

Those are Hard

I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • 3x10x200
  • 3x10x170 (close grip)

Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.

Accessory

  • 3×10 Clapping Push-ups
  • 3×8 DB Side Raises (25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.

Conditioning

4 Rounds (each for time)

  • 20 Dumbbell OHS (50#)
  • 20 K2E (low bar)
  • Rest 1:1

I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.