Tag: Monster Walk

Team, Solo, Team


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.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 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.

Midline

3 Rounds

  • 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!

Club Grip

My pecs are a little sore. Worked out at 4pm today.

Warm-up

  • 8:00 BikeErg (3,856m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Landmine Curtsy Lunges (club grip, 45#)

Legs

5 Sets

  • 8/8 Single Leg RDL (foot on wall, 70# KB)
  • 6/6 Landmine Curtsy Lunges (club grip, 115-125-135-145-155#)

This new club grip is awesome for these!

3 Sets

  • 50m Tip Toe Farmer Carry (50# DBs)
  • 12/12 Single Leg Step Downs (15″, 50# DB)

Conditioning

4 Rounds

  • 10 Plyo Lunges (50# DBs)
  • 14 Pull-ups
  • 10 Bar-facing Burpees
  • 1:30 Rest

Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

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.

Putting Band Peg to Use

My back is feeling pretty good. Worked out at 3pm.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Bottom Squat Hold
  • Dead Hang

Conditioning

3 Rounds

  • 1:00 cal Ski Erg
  • 10s Transition
  • 30s Strict Pull-ups
  • 2:00 Rest

I got 18 calories every round and 10-10-8 pull-ups. Never did more than a set of 4 pull-ups.

Legs

Warmed up with 10 lunges each at 45 and 95 pounds.

3 Sets

  • 20 alt Back Rack Reverse Lunges (125#)
  • 10/10 Single Leg Step Downs (15”, 50# DB)

My left leg is definitely much better with the step downs.

3 Sets

  • 12 Double DB RDLs (50# DBs)
  • 24 Banded Hamstring Curls (red)

Got to use my new band/rack pegs. 🙂

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

  • 6:00 BikeErg (2,784m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks

Arms

3 Sets

  • 12 Zottman Curls (25# DBs)

3 Sets

  • 12 Barbell Curls (65#)

3 Sets

  • 12 Incline Hammer Curls (30# DBs)

3 Sets

  • 12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

  • 12 Tricep Push Downs (rope, 50#)

3 Sets

  • 12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

  • 10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

  • 200m Run
  • 12 Push-up + knee tuck
  • 12 Seated Leg Tucks
  • 12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

  • 10:00 BikeErg (4,665m)
  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 20 PVC Passes
  • 5 Power Cleans (45#)
  • 10 Front Squats (45#)
  • 5 Push Jerks (45#)
  • 10 Kip Swings
  • 3 Power Cleans (95#)
  • 6 Front Squats (95#)
  • 3 Push Jerks (95#)
  • 6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

  • 5 Power Cleans (135#)
  • 10 Front Squats (135#)
  • 5 Jerks (135#)
  • 20 Pull-ups
  • 1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.

Brutal Leg Day

Warm-up

  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 10 Monster Squats
  • 6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!

Strength

4 Sets

  • 12 alt Back Rack Reverse Lunges (125-135-145-155#)
  • 10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

  • 16 alt Pistols
  • 24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.

Conditioning

3 Rounds

  • 1:00 cal Bike Erg (standing, no seat, @10)
  • 10s Transition
  • 30s Weighted Plyo Lunges (35# DBs)
  • 1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.

Midline

3 Sets

  • 10/10 Side V-ups (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)
  • 10 Evil Wheels
  • 10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!

3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

  • 10:00 BikeErg (4,620m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 15/15/15/15 Steamboats
  • Squat Cleans
    • 6×45
    • 3×95
    • 3×115
  • Bottom Squat Hold

Weightlifting

E2M – 8 Sets

  • 10 Burpees
  • 3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

  • Squat Jump
  • 2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 V-ups
  • 10 Pike-ups
  • 1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

  • 2:00 SkiErg (460m)
  • 160′ Monster Walk
  • 160′ Lateral Monster Walk

Strength

4 Sets

  • 8/8 Single Leg Lateral Step-ups (24″, 45#)
  • 16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

  • 10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
  • 10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

  • 3:00 AMRAP
    • 10 DB Box Step Overs (24/20″, 35/20# DBs)
    • 15 Pull-ups
  • 2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

  • 12 Decline Sit-up (30# DB)
  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 12 Decline Sit-up (30# DB)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.