30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (104-115-115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Conditioning

  • 24-16-8
    • Step-up (24″)
    • V-up
  • 3:00 Rest
  • 24-16-8
    • PVC Sit-up
    • Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!

On a Summer Thursday

The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.

Warm-up

3 Rounds

  • 1:00 BikeErg (450-475-500m)
  • 10 Scap Pull-ups
  • 10 PVC Passes
  • 10 HR Push-ups

Oh man was I feeling it during the push-ups!

Back & Arms

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 EZ Bar Curls (66#)

I could really feel my biceps from yesterday.

3 Sets

  • 10 Pendlay Rows (105#)
  • 10 Double DB Skull Crushers (35#)

Conditioning

5 Rounds

  • 1:00 Burpee Box Jump Overs (24″)
  • 1:20 Rest

I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

  • 12 Double Handle Lat Pulldown (104-104-115#)
  • 12 Dumbbell Curls (25#)

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 French Press (50#)

Drop Sets

  • 8 Incline Back Fly (40# DBs)
  • 4 MAX Sets
    • 10 @ 35#
    • 10 @ 30#
    • 10 @ 25#
    • 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

  • 50m Sandbag Carry (100#)
  • 12 Burpee
  • 16 OH Crunch (40# DBs)
  • 20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

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.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

  • alt Side Crunches
  • Superman
  • K2E
  • Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Unbroken 20s

We were going to go out for an easy run and do push-ups throughout, but it started raining. Out in the garage around 4:30.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 20 Push-ups
  • 2:00 BikeErg
  • 20 Push-ups

Started out standing on the bike in the first round but we quickly decided that was not a good idea to continue. I managed to do every set of push-ups unbroken, which was surprising. My distances were 0.38 – 0.41 – 0.43 – 0.45 km on the TrueForm and 1,032 – 1,056 – 1,059 – 1,086 meters on the bike. That has hard!

Back

3 Sets

  • 15 Lat Pulldown (104-93-93#)
  • 15 Lean back Lat Pulldown (104-93-93#)

3 Sets

  • 15 Straight Arm Pulldown (49#)
  • 15 Incline Back Fly (20#)

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

More Double Dumbbells

Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.

Warm-up

  • 3:00 SkiErg (669m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Double DB Hang Power Cleans (35#)
  • 6 Double DB Push Press (35#)
  • 12 Pendlay Row (45#)

Conditioning

6 Rounds

  • 12 Double DB Hang Power Cleans (50/35s)
  • 12 Double DB Push Press (50/35s)
  • 24 Sit-ups

My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.

Back

3 Sets

  • 12 Lat Pulldowns (115#)
  • 12 Pendlay Rows (95#)

This was a really tough superset after the workout.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 Incline Back Fly (25# DBs)

Midline

4 Rounds

  • 20s Weighted Toe Reach (35# DB)
  • 10s Rest
  • 20s Bicycle Crunch
  • 10s Rest
  • 20s Plank DB Pull Throughs (50#)
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest

I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!

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.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 Underhand Lat Pulldowns (115#)

3 Sets

  • 10 Seated Cable Row (115#)
  • 10 Incline DB Back Fly (30#)

3 Sets

  • 10 Standing Offset Double Handle Row (93#)
  • 10 Incline DB Rows (40#)

Midline

3 Rounds

  • 15 V-ups
  • 10 Plank Walkouts
  • 30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

  • 18 cal Row
  • 15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.