1:00 Step-ups (20″) 10s Rest 30s alt Side Crunches 30s Pike-ups 10s Rest 1:00 Handstand Hold 10s Rest 1:00 Row 10s Rest 30s Flutter Kicks 30s Windshield Wipers (45# plate) 10s Rest 1:00 50m OH Carry (35# DBs) 10s Rest 1:00 BikeErg 10s Rest 30s Burpees 30s Slow Mountain Climbers 10s Rest
I really wanted to held the handstands, but I had to break for the last two rounds, doing 30s + 20s. The fatigue with the carries really added up.
On Monday we did
day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner. Warm-up
80′ Lateral Monster Walk 80′ Monster Walk 10 Monster Squats 10 Monster Toe Touches 20 Trunk Twists Leg Conditioning
140/120m TrueForm Run 16 Glute Bridges
I scaled back from the 12 DB RDLs.
16 Air Squats 8 Broad Jumps
Scaled here as well instead of 8 back squats.
250/200m Standing BikeErg 14 DB Step-ups (20″, 40# DBs)
Dropped to lower dumbbells this time
10 Duck Walk in Place (12# weight vest) 20 Curtsy Lunges (12# weight vest)
Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.
30s Leg Lifts over MB 15s Rest 30s MB Plank Mountain Climbers 15s Rest 30s Russian Twists (20#) 15s Rest 30s MB Plank Knee to Elbow (cross body) 15s Rest 30s Sit-up + MB Sit-up (20#) 15s Rest
I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.
3:00 Row (700m) 3:00 TrueForm Run (0.45 km) 3 Rounds 20 Push Jerks (75#) 50 Mountain Climbers 12 Pull-ups 100 Jump Rope 20 DB Floor Presses (40#) 20 Back Rack Lunges (75#)
Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.
We had to get in our workout early today since I had a work meeting in the morning.
40′ Tip Toe Walk 10 Calf Raises Conditioning
60 Jump Rope 30 Mountain Climbers 20 Air Squats 20 Push-ups 20 Bicycles 16 Plyo Lunges 10 Burpees
Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.
Had to get it in early (just after 9) this morning due to plans for the day.
20 PVC Passes 20 Trunk Twists 10 Toe Touches Conditioning
5:00 AMRAP 5 Burpee Pull-up 20 Sit-ups 2:30 Rest 5:00 AMRAP 5 Burpee Step-ups (24″) 20 alt Side Crunches 2:30 Rest 5:00 AMRAP 5 Burpees 20 Mountain Climbers
Felt pretty good after yesterday’s back issue. Went a little too slow to start out the first AMRAP though. I got 3+16, 5+5, and 7+12.
10->1 Plate Curls (35#) 10->1 OH Tricep Extensions (35#) OH Hold (35#)
We crushed out best by over 30 seconds, inn 4:07.
We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.
80′ Lateral Monster Walk 80′ Monster Walk 10 Monster Squats 10 Monster Toe Touches Conditioning
8:00 AMRAP 10 Push-ups 15 Air Squats 20 Crunches 3:00 Rest 8:00 AMRAP 6 DB Hang Squat Cleans (25#) 12 Reverse Lunges 24 Mountain Climbers 3:00 Rest 8:00 AMRAP 10 Box Jump (24”) 8 DB Push Press (40#) 6 Pull-up
I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.
First day back to work after my three month sabbatical. The
kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench. Chest
MAX Bench Press (120/60#)
Got 41, which beats the first time through the program by 1 rep.
MAX Ring Push-ups
Did 28, which is 2 reps better.
10 Seated DB Shoulder Press (45#)
75 DB Bench Press (40/20#)
Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.
50 alt Plank Knee-to-Elbows 50 Jump Rope 25 Air Squats 50 Mountain Climbers 25 alt Side Crunches 25 Russian Kettlebell Swings (53#)
Got through 4+50.
I’m really feeling my triceps from the first day of the chest program.
5 HSPU 400 BikeErg 20 Plyo Lunges 200m Row 10 Pull-ups 120m TrueForm Run 40 Mountain Climbers 200m SkiErg
This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.
80′ Lateral Monster Walk 80′ Monster Walk 10 Air Squats 3 Dumbbell Front Squat (35#) Leg Conditioning
500m BikeErg 10 Double Dumbbell Squats (25#) 16 Double Dumbbell Curtsy Lunges (25#)
250m Row 12 alt Double Dumbbell Box Step-ups (20”, 40#) 10 Double Dumbbell RDLs (50#)
Should adjust this one to put the RDLs right after the row.
30s Dragon Flags 30s Slow Mountain Climbers 30s Tuck-ups (25# plate) 30s Russian Twists (25# plate) 30s OH Sit-ups (25# plate)
Really should have had feet anchored for those sit-ups and use my AbMat.
Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.
20 PVC Passes 10 Trunk Rotations 8 Barbell Curls (45#) 8 Close Grip Bench Press (45#) 8 Close Grip Bench Press (95#) Arms
8 Close Grip Bench Press (120-140-160-180#)
20 alt Cross-body Hammer Curl (25#)
10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)
12 Incline DB Curl (25#) 20 Tricep Pulldown (rope, 51.5#)
20 Cable Curl (40.5#) 12 Diamond Push-up
Increased weight just a little bit on a lot of the movements. Those supersets are so rough!
10 Partner Leg Lift + Throws
We did these correctly this week by holding each other’s ankles while laying on the floor.
20 alt V-ups 10/10 Side Plank Bounces (10#) 30 Mountain Climbers 20 DB OH Crunches (2×30#)
Took me 3:55.