Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

IBEX Pump Session

Quick work today. I’ve been busy working on prepping cabinet parts for paint. We grabbed this from an old IBEX workout.

3 Sets

  • 10 Barbell Curls (45#, slow descent)

3 Sets

  • 20 Double Hammer Curls (20#)

4 Sets

  • 12/12 Kroc Rows (50# DB)

4 Sets

  • MAX Strict Chin-ups

My hands felt sweaty for the first set, so chalked up on the rest, but didn’t use grips. Managed 8-10-7–7.

3 Sets

  • 30 Bicycle Crunches (on Bench)

These were really hard!

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

  • 12/12 Single Arm Incline DB Row (25#)
  • 12 Incline Back Fly (15#)

4 Sets

  • 10 Straight Arm Lat Pulldown (49#)

4 Sets

  • 10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

  • 100 Jump Rope
  • 15 cal BikeErg
  • 24 Reverse Lunge
  • 15 V-ups + 40 Russian Twist

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

Handstand Push-ups & Burpees Combo

Warm-up

  • 2:00 Wrist Mobility
  • 2x45s Wall-facing Handstand Holds
  • Pendlay Rows
    • 10×45
    • 10×65

Back

3 Sets

  • 8 Pendlay Rows (95#)
  • 12 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 8/8 Kroc Rows (53#)
  • 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Burpees
  • 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

  • 20s OH Crunches (legs up, 50#)
  • 10s Rest
  • 20s Bicycles (slow)
  • 10s Rest
  • 20s Plank DB Pull Through (60#)
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Feeling Those Overhead Squats

Body is pretty wrecked from the 90 overhead squats. Out in the garage at 10am.

Warmup

  • 2:00 BikeErg (1,029m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 30s Dead Hang
  • 5 Snatch (45#)
  • 5 C&J (45#)
  • 3 Snatch (95#)
  • 3 C&J (95#)

Conditioning

10 Rounds

  • 3 Snatches (115#)
  • 3 Burpees over Bar
  • 3 C&J (115#)
  • 3 Burpees over Bar

My goal for today was unbroken to work on my cycling. First round was done in around 45 seconds, which I knew was hot and wouldn’t hold. I was done with five rounds at 5:46 and finished at 11:53, so the second five rounds took me 6:07.

Back

3 Sets

  • 12 Seated Cable Pull (double handle, 115#)
  • 12/12 Kroc Row (53# KB)

3 Sets

  • 12 High Pulley Underhand Row (double handles, 82#)
  • 12/12 Elbow out DB Row (25# DB)

Busy day ahead.

Burpees and Push-ups

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

Back

3 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 8/8 Kroc Rows (62# KB)

I also did 10×45# Pendlay rows to warm-up.

3 Sets

  • 10 Lat Pulldown (115-126-131#(
  • 10 Seated Bent Over DB Back Fly (30-35-35# DBs)

3 Sets

  • 10 V Pulldown (double handles, 126-126-131#)
  • 8/8 Single Arm Pulldown (handle, 60-60-65#)

3 Sets

  • 10 Straight Arm Pulldown (71-71-76#)
  • 10 Dumbbell Shrugs (60#)

Conditioning

6:00 EMOM (alt)

  • 15 Burpees
  • 20 Push-ups

I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.

Over the Dumbbell

Out in the garage a little after 12.

Back

4 Sets

  • 8 Lat Pulldowns (lean back, 126-131-131-131#)
  • 8 Seated Bent Over DB Rows (45-50-50-50# DBs)

4 Sets

  • 8 Straight Arm Pulldown (71#)
  • 8 DB Bent Over Back Fly (35-40-40-40# DBs)

4 Sets

  • 8 Double Handle Pulldowns (137#)
  • 8 DB Shrugs (60# DBs)

Weightlifting

I warmed up with 8×45, 4×75, and 4×95 pound snatches.

  • 5:00 EMOM – 4 Power Snatch (115#)
  • 4:00 EMOM – 6 Power Snatch (115#)
  • 1:00 EMOM – 8 Power Snatch (115#)

Conditioning

3 Rounds

  • 15/15 Single DB Lunges (50# on shoulder)
  • 15 Over the DB Burpees

I kept the dumbbell on one shoulder and lunged with that leg for 15 reps before switching to the other shoulder and leg. The burpees were much harder than over the barbell for some reason. Maybe because a dumbbell is wider? Or because I was making sure to jump over it instead of in front or behind it? Or maybe because the lunges were killing me. Finished in 7:04.

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!