10:00 Time Cap 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (135#)
Bar-facing burpees
That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.
Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.
My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.
Warm-up
400m Walk
400m Run
Speed / Explosive
E2M – 10 Sets
5 Broad Jumps
10 Squat Jumps
100m Sprint
Was taking me about 35-37 seconds.
Conditioning
5 Rounds
50 Double Unders
400m Run
30 Push-ups
I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.
Midline
3 Sets
30 Bicycles
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces
All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.
Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
Warm-up
300m Run
Kip Swings
OH Hold (50# DB)
Conditioning
5 Rounds (30s Work / 30s Rest)
Muscle-ups
Jump Rope
Toes to Rings
Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
Midline
E2M – 5 Rounds
16 alt V-ups
16 Lying Leg Raises
12/12 Side Plank Bounces
Speed
12x
85m Hill Sprint
85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.
Conditioning
4 mile Run
This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.
Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.
Midline
3 Sets
20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)
After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.
Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.
Warm-up
5:00 SkiErg (1,078m)
160′ Lateral Monster Walks
160′ Monster Walks
20 PVC Passes
10 C&J (45#)
5 C&J (95#)
3 C&J (115#)
Weightlifting
5:00 EMOM
2 C&J (135-145-155-165-175#)
5:00 EMOM
1 C&J (195-205-225-235-245#)
In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.
The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.
Strength / Conditioning
4 Cycles
3 Sets (each, I Go You Go)
16 Plyo Lunges (30# DBs)
1:00 Rest
Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.
Midline
3 Rounds
1:00 Hollow Hold
1:00 Russian Twists
1:00 Leg Raises
30s/30s Side Plank
1:00 Prayer Crunches
1:00 Rest
I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.
Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!
Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.
Strength
Bench Press
10×45#
8×95
4×135
4×165
4×185
4×195
4×205
4×215
4×225
Barely made it on the last set. Improvement over the 5x5x215 from last week.
Conditioning
10-8-6-4-2 Thrusters (135#)
50-40-30-20-10 Double Unders
I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.
Midline
2 Rounds
30 V-ups
60 Bicycles
30 Weighted Sit-ups (30# slam ball)
60 Flutter Kicks
30 Leg Raises
60 Mountain Climbers
These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.
I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.
“Cindy on Roids” – 20:00 AMRAP
5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)
I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.
For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.
Midline
2 Rounds of 45s/15s
Leg raises
Sit-ups
Bicycles
Flutter kicks
Plank
Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.
Nick Momrik's Fitness Logs 