Two Short of All Unbroken

My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.

Warm-up

  • 400m Run
  • 10 Kip Swings
  • 20 PVC Passes

Gymnastics

E2M – 7 Sets

  • 8 Muscle-ups

I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.

I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.

I think this video is some of the reps in round three.

Conditioning

30:00 AMRAP

  • 80/80m Hill Run
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers
  • 80/80m Hill Suitcase Carry (50#)
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers

My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).

Vested Muscle-ups

Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.

Handstand Balance Breakthrough

I finally decided to pay for a handstand balance program. It’s
from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.

  • 45s Overhead Opener
  • 45s Wrist Warm-up
  • Accumulate 2:00 in a 45 degree hollow
  • 30s Wall-facing HS Hold

Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.

With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.

Conditioning

5 Rounds (30s work / 30s rest)

  • Weighted Muscle-ups (12#)
  • Weighted Plank (12#)
  • Weighted Toes to Rings (12#)
  • DB Plyo Lunges (25# DBs + 12#)
  • 1:00 Rest

I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.

3 Rounds

  • Sandbag Hill Carry (up, 100#)
  • Hill Run (down)
  • 40 Push-ups
  • Hill Run (up)
  • Sandbag Hill Carry (down, 100#)
  • 30 alt V-ups

Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.

Another Pair Bite the Dust

I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.

Warm-up

  • 10 Kip Swings
  • 400m Run

Gymnastics

E3M – 5 Sets

  • 11 Muscle-ups

A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.

The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.

Conditioning

5 Rounds

  • 15 Push-ups
  • 10/10 yard Shuttle Sprint
  • 10 Push-ups
  • 20/20 yard Shuttle Sprint
  • 5 Push-ups
  • 30/30 yard Shuttle Sprint
  • 1:30 Rest

I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?

When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.

five by eight

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.

Even Faster 30

I had a nice vacation up at the lake and drove back home this morning. Went to the park at 5pm.

Warm-up

  • 200m Run
  • Arm Circles & Swings
  • Toe Touches

Gymnastics

30 Muscle-ups

Two and a half months ago I did a set of three reps every 30 seconds and got a time of 4:48. Since then I’ve been doing a lot of sets of five, so my goal today was five reps every 45 seconds, which would have me finishing around 4:00. Aggressive, but my max unbroken set improved more than I could have imagined, so I wanted to go for it. Nailed it with a time of 3:51!

Last time I said my days of knocking a minute off my time were over, but now I’m really really sure! I still can’t believe the improvement on this workout.

  • 6:55 on 2019-01-31
  • 5:55 on 2019-12-19
  • 4:48 on 2020-05-16
  • 3:51 on 2020-08-01

Conditioning

10 Rounds

  • 70m Hill Sprint
  • 10 Squat Jumps
  • 70m Walk Downhill

I originally wrote down 20 squat jumps but that would have been way too many. Ten was the right amount to get what I was looking for out of this workout.

2x5s

What a day yesterday. I hit a PR for WHOOP strain.

Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.

Warm-up

  • 5 Ring Swings
  • 200m Run
  • 16 Walking Lunges
  • 10 Air Squats

Conditioning

5 Rounds – (each, I Go You Go)

  • 10 Muscle-ups
  • 8/8 Single Arm OH Walking Lunges (50 DB)
  • 20 Squat Jumps

I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.

5 Rounds

  • 140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
  • 20 Push-ups
  • 70m Hill Sprint & Walk Down

I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.

Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!

As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.

How Many Did You Get?

Yesterday I walked 9 holes and mowed the lawn. I took a road trip today to get a complete set of dumbbells.

Now I need to come up with some type of rack solution for the garage and will probably reorganize a bunch of stuff.

We swapped workouts between today and Saturday due to rain coming tonight. Wouldn’t want to go to the park the morning with soggy ground.

Warm-up

Ran about 150m. Probably should have done more.

Gymnastics

E3M – 5 Sets

  • MAX Muscle-ups / Pull-ups

My largest set of muscle-ups ever was 10 last February, so I had something like 12 in my head. Especially since I was only able to get nine unbroken in January. My mind wandered around five reps in, so I wasn’t sure where I was. Reps were feeling effortless for much longer than expected so I kept riding the wave. When I got done with that first set, Brandi asked how many and I cautiously said 15 and that it may have only been something like 13. After reviewing the video it was 16!!!! I was not expecting that. I was feeling my hands close to ripping in the other sets so didn’t push them too hard when I maybe could have done another rep or two. Happy to get 8-8-6-6 in those other sets, which made it 44 total for the day.

I’m so pumped! I guess all of the back work and our programming is paying off on multiple fronts.

Conditioning

3 Rounds

  • 50y Sandbag Carry (100/65#)
  • 5 Sandbag Squats
  • 50y Sandbag Carry
  • 4x50y Side Shuffle
  • 50y Sandbag Carry
  • 5 Sandbag Squats
  • 50y Sandbag Carry
  • 4x50y Run

Multiple adjustments today. Just before starting we decided to decrease from ten to five squats. It was supposed to be shuffles for all six rounds, but during that first set of shuffles we made the call to alternate with running. I thought shuffling might be a break, but it definitely was not. I dropped the sandbag after squats until my final carry. After my first three lengths of carrying I realized bear hugging the bag would not hold up so I hoisted it on to a shoulder and alternated sides each time. Finished in 19:17.

We skipped out on the planned hill sprints because that was brutal and it was a long day. Headed back to the garage and reorganized due to the new purchases.

dumbbell-rack

I’m so excited to have a full set of dumbbells to replace my adjustable pair. I should do a gym tour video soon.

Two Hours of Sun

I’m feeling my low back quite a bit and my shoulders/traps from the workout yesterday! Actually slept past 7am for the first time in nearly two weeks.

We loaded up the truck and headed to the park at noon, which is later than our typical Saturday, but it’s a cooler day so we wanted it to warm up a bit.

Warm-up

  • Run
  • 10 Air Squats
  • 10 Toe Touches
  • Ring Swings

Conditioning

  • 4 Rounds (each, I go you go)8 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
  • 4:00 Rest
  • 4 Rounds (each, IGYG)4 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
    • 4 Sandbag Cleans (100/65#)

This was a fun spicy one with so much of the hip involved. I was happy to get every set of muscle-ups unbroken. We finished at 10:32 for the first four rounder and 25:34 (11:02) for the second four rounder. Pretty good only slowing 30 seconds with all the extra transition time. I think this video was my first set of the second rounder.

Leg Work

  • 2 SetsBackward Sled Pull (⬆️ 70m 25+55/35#)
    • Forward Sled Pull (⬇️ between legs)
    • 2x Lateral Monster Walk (30m ⬆️ & ⬇️)
  • 2 SetsBackward Sled Pull
    • Forward Sled Pull
    • 2x
      • Forward Monster Walk (30m ⬆️)
      • Backwards Monster Walk (30m ⬇️)

The idea for the hill sleds came from Heppner. This would turn out bad over the next few days! I went double time on the second two sets of sled pulls and it was so much worse (better?) in creating leg burn. Oww!! Solid 2 hours out in the sun. These park workouts are becoming the best day of the week.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

  • 100’ Monster Walks (lateral, then front/back)
  • 10 Monster Squats

Conditioning / Strength

IMG_454920-18-16-14-12-10-12-14-16-18-20
* I Go You Go

  • Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

  • 5 Muscle-ups
  • 10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

IMG_4550

The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

 

Conditioning

10 Sets

  • 70m Hill Sprint
  • Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.

IMG_4548

IMG_4551

IMG_4552

Trying Curtsy Lunges

I was having a hard time walking on my left leg last night due to this achilles thing. It feels a little better today. My shoulders are sore and my back is still tight. Out in the garage at 10am.

Warm-up

  • Monster Walks
  • Bench Press
    • 10×45
    • 10×95
    • 10×135

Strength

4 Sets

  • 8 Bench Press (170#)
  • 8 DB Flys (30#)
  • 8 Bench Press (170#)

Increase from the 165# I used last time. Took long rest between sets.

Conditioning

6 Rounds

  • 20 Weighted Plyo Lunges (30#)
  • 20 Curtsy Lunges
  • 20 Shoulder Taps
  • Rest – 2x 1:30, 3x 1:00

The 1:30 rest was too much, so I only rested a minute after the third round and continued with it the rest of the way. Finished in 14:19.

After not doing a muscle-up since March 10th, I’ve had the itch. Around 4:30 I loaded a ladder and my rings in to the truck and headed over to a school with a large set of swings.

Gymnastics

30 Muscle-ups

On December 18th I did this in 5:55, by doing three reps every 40 seconds most of the way. My notes say it wasn’t a problem so my goal today was sub five minutes by going every 30 seconds. No idea how it would go after zero muscle-ups in 2+ months, but what the hell! Losing ten pounds and doing a lot of bodyweight work had to count for something, right?

When I set the rings up and got up there I was easily able to smack my head against the bar, so I adjusted my press out and swing through to the next rep. So give me a break with my lockouts here. My plan paid off and I finished in 4:48, which is PR by 1:07!! 💥💥💥

It seems like just yesterday when I was struggling to get through a ten minute EMOM of 3 reps and now I can do it twice as fast. At my height and size I’m very proud of that progress.