My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.
Chest
10 Incline Bench Press (45#)
4 Sets
8 Incline Bench Press (95-105-115-125#)
12 DB Pullover (50#)
3 Sets
15 Incline DB Bench Press (40#)
12 Incline DB Fly (20#)
10 Incline Plate Presses (35#)
Conditioning
30:00 AMRAP – Partner
4x 3/2 Strict Pull-ups
12 Seated Leg Lifts over DB
12 OH Crunch (55# plate)
2×10 Lunges / DB RDLs
2x 8/5 cal BikeErg (standing)
This was a good sweater and those pull-ups were hard. The way this worked was B and I alternated between me doing 3 pull-ups and her doing 2 until we each went twice. Then we each did 12 leg lifts and 12 crunches. I did 10 lunges and she did 10 RDLs, twice. Then we each got on the bike twice doing 8/5 calories respectively. It was a really good variation.
Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
Warm-up
5:00 BikeErg (2,309m)
20 PVC Passes
3×10 Calf Raises
Shoulder Band Mobility
40 Lateral Hops
40 Front/Back Hops
10/10 Single Calf Raises on Step
10 Jump Rope
10 Double Unders
4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
Midline
3 Rounds
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
Warm-up
2 Rounds
10 cal SkiErg
30s Dead Hang
10 Lunges
10 DB Push Press (20# DBs)
Conditioning
16:00 AMRAP
10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!
Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.
Warm-up
5:00 SkiErg
Crossover Symmetry Activation
Back & Biceps
4 Sets
10 Seated Cable Rows
10 Overhand Curls
4 Sets
10 Straight Arm Lat Pulldowns
10 Incline Curls
4 Sets
10 Face Pulls
10 Hammer Curls
4 Sets
10 Lat Pulldowns
10 Seated Bent Over DB Back Flies
Midline
5 Rounds
120′ Sandbag Carry (100#)
15 OH Plate Crunches (55#)
20 Russian Twists (55#)
Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.
Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.
Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.
Warm-up
3:00 SkiErg (694m)
Conditioning
10 Rounds
30s TrueForm Run
30s Rest
30s Renegade Rows (35# DBs)
30s Rest
30s Air Squats
30s Rest
Good sweat fest.
Midline
20 Swimmer Crunches 20 Crunches 20 Leg Lifts 20 Single Leg Lifts (big Flutter Kicks) 20 Plank Hip Dips
Was going to do four rounds but my back was tight. Took me 2:36.
I took a full rest day yesterday. My left shoulder is really starting to bother me.
Warm-up
3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
10 Toe Touches
10 PVC Passes
Conditioning
5 Rounds
1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest
I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.
Midline
3 Rounds
20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts
We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
