3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)
I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻♂️
80 Thrusters (45/35#)
60 cal SkiErg
80 Sumo Deadlifts (155/105#)
60 cal SkiErg
80 Thrusters (45/35#)
We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.
My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.
5:00 BikeErg (2,511m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
10 Kip Swings
10 Air Squats
50 Thrusters (45#)
Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.
Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.
Handstand Balance Breakthrough
50 Wall-facing Handstand Sponge Shifts (3×10, 20)
1:00 Handstand 45° Hollow Hold
Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…
100 Burpee Box Get Overs (48/38″)
Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.
I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.
5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)
14:00 AMRAP w/ Partner
30 Hang C&J (95/65#)
15/10 cal SkiErg
15 Deadlifts (135/95#)
14:00 AMRAP w/ Partner
15/10 cal Row
20 Hand Release Push-ups
30 DB Hang C&J (35/20# DBs)
I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.
In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.
Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.
50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels
Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!
Been a long week of late nights finishing an electronics project for the family vacation. Didn’t crawl in bed until 3am last night. In the garage around 9:30 before packing the car. Not sure if I’ll make it to a gym at all this week, but hope to for at least one bench session.
Just an easy 70% for the working sets today. Was hoping it would leave me fresh to push some limits on the shoulder press, but wasn’t sure about the lack of sleep.
Shoulder press is such a bitch. I did 3×170 in February of 2016, but barely squeezed out the 3rd with it today, so I went super small on the final increase. I really tightened up and knocked out the triple surprisingly easy compared to the previous set.
Then the damn Jehovah’s came walking up the driveway.
3×10/10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
3×10 Landmine Twists (45# + 45#)
I really have to go slow to prevent my left arm from losing control. Made it through the second and third sets without a reset, which I haven’t been able to do.
Time for a week at the lake! I loaded my weight vest and rings into the trunk and plan to run most days.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.
15/15 Pallof Press (CS Blue)
20 alt Incline DB Bench Press (50#)
3×10/10 Tricep Extensions (30#, single arm)
3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
2:00 AMRAP – DU
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
3×20 alt Incline DB Bench Press (50#)
3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
3×10 Tricep Extensions (single arm, 30#)
3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
30 cal Ski Erg
20 Goblet Squats (70#)
10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.
3×20 DB Bench Press (10kg DBs)
Overhead Press Machine
3×15/15 Half Kneeling 1-Arm DB Press (10kg)
3×15 Landmine Twists (10kg DBs)
Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.
20 push-ups (treadmill)
On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.
Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.
Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.
My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.
3×30 alt DB Bench Press (50#)
3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
3×15/15 Tricep Kickbacks (15-20-20#)
3×15 Landmine Twists with 45# bar + 15# plate (video)
Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.
That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.
30s Left – Bottoms Up KB Marching (25#)
30s Right – Bottoms Up KB Marching
This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:
Foam Roll Lats – 30s/side
Thoracic Spine Extension Mobility
I’ll get these in tonight after dinner.
15-10-5 Squat Clean (135#)
Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.