Tag: Leg Lift

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

  • 5:00 TrueForm Run (0.85km)
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • Cobra

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 49-49-54-54#)

4 Sets

  • 10 Seated Cable Row (109#)
  • 10/10 Seated Single Arm Cable Row (54#)

4 Sets

  • 10 Lean Back Lat Pulldowns (98#)
  • 10 Reverse Seated BTN Lat Pulldowns (98#)
  • 10 Underhand Lat Pulldowns (98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (49#)
  • 10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

  • 15 @ 35#
  • 12 @ 30
  • 12 @ 25
  • 12 @ 20
  • 20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

  • 20s Bicycles
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest
  • 20s Crunches (Hands reaching OH)
  • 10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 5:00 SkiErg (1,165m)
  • 5:00 BikeErg (2,615m)
  • 3×5 Handstand Kick-ups

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (49#, rope)

4 Sets

  • 10 Seated Cable Row (104-109-109-109#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93-93-98-98#)
  • 10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
  • 10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (38-49-49-49#)
  • 10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

  • 25 Swimmer Crunches ⁣
  • 25 Crunches⁣
  • 25 Leg Lifts
  • 25 Single Leg Lifts ⁣(big Flutter Kicks)
  • 25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Wrist Warm-up

Handstands

  • 2x45s Wall Walk
  • 2x30s Wall Walk
  • 2x30s OH Plate Hold (45#)

Strength

4 Sets

  • 12 Lat Pulldowns (104#)
  • 12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

  • 12 Weighted Plyo Lunges (35# DBs)
  • 12 DB Floor Press (60# DBs)
  • 12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 24 Russian Twists (35# plate, 5# ankle weights)
  • 12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

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…

More Conditioning

With Partner

  • 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.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

Overlooked

Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Standing Bottoms Up KB Press (20#)

Handstand Balance Breakthrough

40 Standing Single Arm Bottoms Up KB Press (25#)

Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.

10 Handstand Kick-ups w/ ~5s Balance

I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.

Gymnastics & Weightlifting

14:00 EMOM (alt)

  • 12 T2B
  • 5 Power Snatch (95#)

Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35/10# DBs)

Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.

Midline

12:00 EMOM (alt)

  • Mountain Climber Slides
  • Russian Twists (35# plate)
  • OH Crunch (35# plate)
  • Lying Leg Lifts

This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

No Way!

I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻‍♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.

Conditioning

  • 800m Walk
  • 400m Jog
  • 400m Walking Lunge
  • 400m Walk

After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.

IMG_4374.jpeg

Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 6×145
  • 3×185
  • 3×205
  • 3×220
  • 3×230
  • 3×240
  • 3×250
  • 1×262.5

Went for a PR, because why not, but it came off the rack weird so I called it after one rep.

Midline

E2M – 5 Rounds

  • 16 Alternating V-ups
  • 16 Heel Reaches (leg lifts without lowering legs to the ground)
  • 12/12 Side Plank Bounces

Another good one from Kristi. I did my side plank bounces with my hand on the ground.

Accessory

5 Sets

  • 30s HS Hold (try to take feet off the wall)
  • 30s Rest
  • 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
  • 30s Rest

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • Monster Walks
  • DB Snatch
    • 5/5 @ 20#
    • 5/5 @ 35#
    • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

  • 10/10 Weighted Step Downs (15″, 40# vest)
  • 20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

  • 30s V-ups
  • 30s Hollow Body Scissor Kicks
  • 30s Russian Twists
  • 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

Tri-ing Interference

My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.

Warm-up

10:00 Airdyne

Went 202 cals and 5.01 km.

Strength

5 Sets

  • 5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
  • 15 Front Raises (8#)

The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.

Conditioning

  • 30-20-10 Burpees
  • 30-20-10 Push Presses (75#)
  • 60-40-20 DU

In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.

Midline

3 Rounds

  • 45s Lying Leg Lifts
  • 45s Turtles (Heel Touches)
  • 45s Hollow Hold
  • 45s Russian Twist
  • 1:30 Rest

I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

  • 31 cal Row
  • 15 PVC Passes

Conditioning

  • 12 Ski Erg Calories
  • 14 Goblet Squats (53#)
  • 12 Echo Bike Calories
  • 20 AbMat Sit-ups
  • 12 Assault Bike Calories
  • 14 Goblet Lunges (53#)
  • 12 Ski Erg Calories
  • 1:00 Plank
  • 12 Echo Bike Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Assault Bike Calories
  • 4x10s Star Planks
  • 12 Ski Erg Calories
  • 25 Air Squats
  • 12 Echo Bike Calories
  • 20 Lying Leg Lifts
  • Rest 5 mins
  • 12 Row Calories
  • 14 Goblet Squats (53#)
  • 12 Row Calories
  • 20 AbMat Sit-ups
  • 12 Row Calories
  • 14 Goblet Lunges (53#)
  • 12 Row Calories
  • 1:00 Plank
  • 12 Row Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Row Calories
  • 30/30s Side Planks
  • 12 Row Calories
  • 25 Air Squats
  • 12 Row Calories
  • 20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).