Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.

High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

  • 20 PVC Passes
  • Various other moves with the PVC
  • 10 DB Bench Press (25#)
  • 10 DB Bench Press (45#)

Chest & Back

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#)
  • 10-8-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.

Humid Summer

This summer has been over-the-top humid almost every day.

Midline

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

Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.

Conditioning

25:00 AMRAP

  • 400m Run
  • 20 Box Jumps (24″)
  • 5 Strict HSPU
  • 5 HSPU

I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.

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.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Chill Memorial Day

It’s so nice not having to worry about doing Murph today! Out in the garage around 10:30.

Conditioning

30:00 EMOM (alt, 40s work)

  • Jump Rope
  • H2H KBS (53#)
  • Plank
  • Side to Side Step Overs (14″)
  • OH Barbell Hold (45#)

Midline

3 Rounds (30s work, 10s rest)

  • Feel Elevated Mountain Climbers (14″)
  • Weighted V-sit Crunch (20#)
  • Oblique Heel Touches
  • Weighted Hollow Flutter Kicks (20#)

I think I went 30-25-30 for mountain climbers, 16-13-14 for crunches, 50-49-50 for the heel touches, and 70-70-60 for flutter kicks.

Arms

3 Sets
16 In-Out Curls (20# DBs)
16 Tricep Pushdowns (bar, 60#)

Got the lawn cut and heading out to play 9 holes of golf.

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

  • 200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

  • 3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

  • 3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (667m)
  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • Deadlift
    • 10×45
    • 10×135
    • 5×165

Conditioning

  • 50 cal Row
  • 75 DU
  • 35 Strict HSPU
  • 75 DU
  • 20 Deadlifts (185#)
  • 75 DU
  • 35 HSPU
  • 75 DU
  • 50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

  • 10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
  • 10 RDL (70# KB)

3 Sets

  • 10/10 Step-ups w/ Knee Raise (20”, 40# DB)
  • 20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.