Leg Combos

Yep, as Sunday night went on, my legs were feeling those 5 hours in the workshop, mostly standing on concrete. Yesterday I didn’t wake up with the back tweak feeling, so that’s great news. I slept for shit though and even took a nap in the middle of my work day, which never happens. Out in the garage at 4.

Warm-up

  • 5:00 BikeErg (2,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Landmine Squats (45#)
  • 12 Plyo Lunges
  • 6 Landmine Squats (90#)
  • 12 Plyo Lunges (20# DBs)
  • 6 Landmine Squats (125#)
  • 12 Plyo Lunges (30# DBs)
  • 6 Landmine Squats (155#)
  • 6 Landmine Single Leg Romanian Deadlifts (90#)
  • 10 Back Squat Jumps (45#)

Legs

4 Sets

  • 6 Landmine Squat (180-195-210-215#)
  • 12 DB Plyo Lunge (40-40-45-50# DBs)

4 Sets

  • 6/6 Landmine Single Leg RDL (club grip, 115-125-135-145#)
  • 10 Back Squat Jump (95#)

These supersets crush me.

Conditioning

9:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Power Cleans (115/80#)
  • 9 Box Jumps (24/20″)

I forgot how nasty the combination of cleans and box jumps / step-ups can be. By about the third round I really had to concentrate on my jumps so I wouldn’t fail. did the cleans unbroken every round and got through 8+3.

11 Seconds Better

Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.

Warm-up

  • 5:00 BikeErg (2,531m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 16 Plyo Lunges
  • 8 Landmine Squats (90#)
  • 8 Plyo Lunges (20# DBs)
  • 4 Landmine Squats (135#)
  • 8 Plyo Lunges (25# DBs)
  • 4 Landmine Squats (160#)
  • 8 Landmine Single Leg Romanian Deadlifts (90#)
  • 5 Back Squat Jumps (45#)

Legs

4 Sets

  • 8 Landmine Squats (175-185-195-200#)
  • 16 DB Plyo Lunges (30# DBs)

For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.

4 Sets

  • 8/8 Landmine Single Leg RDL (110#)
  • 10 Back Squat Jumps (95#)

Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!

Conditioning

Support Your Local Box Fundraiser #3

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.

Explosive Supersets

I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.

Warm-up

  • 5:00 BikeErg (2,548m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 8 Plyometric Lunges
  • 6 Landmine Squats (80#)
  • 8 Plyometric Lunges (15# DBs)
  • 6 Landmine Squats (125#)
  • 5/5 Single Leg Romanian Deadlifts (53# KB)
  • 10 Squat Jumps
  • 2/2 Landmine Single Leg Romanian Deadlifts (90#)
  • 4 Squat Jumps (8# DBs)
  • 5 Double Dumbbell Clean & Jerks (25# DBs)
  • 5 Double Dumbbell Snatches (25#)

Legs

4 Sets

  • 10 Landmine Squats (155-165-175-175#)
  • 20 DB Plyo Lunges (25# DBs)

Hell of a burn from this superset.

4 Sets

  • 10/10 Landmine Single Leg RDL (110#)
  • 10 Squat Jumps (20-25-30-35# DBs)

This was no joke either.

Conditioning

  • 30 Double Dumbbell Clean & Jerks (35# DBs)
  • 30 Double Dumbbell Snatches (35# DBs)

I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 I-Y (red)
  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Single Leg RDL (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Single Leg RDL (75#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 4 Landmine Squats (45#)
  • 4 Barbell Hip Thrusts (45#)
  • 4 Landmine Squats (90#)
  • 4 Barbell Hip Thrusts (95#)
  • 4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunge (155-165-175-185#)
  • 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

  • 8 Landmine Squats (145-155-165-175#)
  • 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5#)
  • 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 100m TrueForm Run
  • 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.