First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Romanian Deadlifts (45#)
  • 5 Romanian Deadlifts (95#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
  • 20 Banded Adductor (L, purple)
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
  • 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

  • 10 RDLs (2×125, 2×145#)
  • 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

  • 15 Wall Balls (20#, 10′)
  • 1 Legless Rope Climb (12′)
  • 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

  • 12 Windshield Wipers (40# DB)
  • 12 Tuck-ups
  • 36 Russian Twists
  • 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 6 Front Squats (95#)
  • 6 DB Deadlifts (35#)
  • 4 DB Hang Cleans (35#)
  • 4 DB S2OH (35#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (125-135-145-155#)
  • 20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

  • 12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 20 Banded Frog Reverse Hypers

Conditioning

DB DT – 5 Rounds

  • 12 Deadlifts (50#)
  • 9 Hang Cleans (50#)
  • 6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.

Midline

  • 50 Leg Lifts
  • 50 DB OH Crunches (50# DB)
  • 50 Oblique Heel Touches
  • 50 V-ups
  • 50 Hollow Rocks
  • 50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.

Front Squats Feeling Good

Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.

Warmup

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 5 Front Squats (95#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (115-125-135-145#)
  • 20 Pulsing Goblet Squats (50# DB)

Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 15 Banded Frog Reverse Hypers

Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Burpee Pull-ups
  • Power Cleans (115/80#)

I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.

Midline

4 Rounds (20s/10s)

  • 12 Weighted Crunches (feet in air, 20#)
  • 16 Bicycle Crunches (slow)
  • 12 DB Pull Thru’s (60#)
  • 22 Hollow Rocks

Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Landmine Curtsy Lunges (80#)
  • 5 DB RDLs (35# DBs)
  • 5 Goblet Squats (45#)
  • 5/5 Lateral Step-ups (20″, 25# DB)
  • 10 Bench Press (45#)
  • 5 Bench Press (85#)

Legs

3 Sets

  • 8/8 Landmine Curtsy Lunges (115#)
  • 10 DB RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (70# DB)
  • 8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

  • 40’ Tip Toe Farmer Carry (35# DBs)
  • 12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

  • 10 Bench Press (115/65#)
  • 5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster squats
  • 20 Toe Touches
  • 10 alt Back Rack Reverse Lunges (45#)
  • 10 alt Back Rack Reverse Lunges (75#)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 DB Pullovers (35#)

Strength & Skill

4 Sets

  • 20 alt Back Rack Lunges (95#)
  • 4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

  • 10 Bench Press (135, 3@115#)
  • 10 DB Pullover (50#)
  • MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

  • 3x 20/14 cal Row
  • 2x 50m Sled Pull (315/180#, backwards)
  • 6x 7/5 HSPU
  • 2x 50m Sled Pull (270/135#, backwards)
  • 3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Gorilla Get Overs

Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.

Warm-up

  • 3:00 BikeErg (1,528m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Strength

Overhead Squats

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.

Conditioning

  • 50 cal BikeErg
  • 5 Rounds
    • 5 Power Cleans (135#)
    • 5 Burpee Box Get Overs (32″)
  • 40 cal BikeErg
  • 4 Rounds
    • 4 Power Cleans (155#)
    • 4 Burpee Box Get Overs (32″)
  • 30 cal BikeErg
  • 3 Rounds
    • 3 Power Cleans (185#)
    • 3 Burpee Box Get Overs (32″)

It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.

2021 AGOQ Events 4 & 3

Woke up sore but feeling better than expected. Went for a 2.73 mile walk at 9:30 to loosen up. Out in the garage at 3 after a nap.

Warm-up

  • 3:00 BikeErg (1,434m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats

2021 Age Group Online Qualifier Event 4

4RM Front Squat

  • 10×45
  • 5×95
  • 5×135
  • 3×165
  • 2×185
  • 2×205
  • 2×225
  • 4×250

About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.

Warm-up 2

  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 DU
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)

2021 Age Group Online Qualifier Event 3

15:00 Time Cap

  • 75 Cleans (135#)
  • 300 Double Unders

This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.