We finished in 27:31. Great new style of workout with the lower rep MU, but a lot of them! My hands weren’t going to take much more, so we called it at five rounds. Was playing around with my bar muscle-up technique and remembering some of the tricks.
Midline
4 Round Tabata
OH Crunches (legs up, 50# DB)
Bicycles
DB Pull-throughs (50#)
Hollow Hold
I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.
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.
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.
Ready for some normal June weather, because this 80+ bullshit is here way too early!
Warm-ups
20 PVC Passes
10 Air Squats
5 Front Squats (95#)
Strength
Shoulder Press
10×45#
6×75
3×95
2×115
1×135
1×150
1×160
1×167.5
1×172.5
I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.
Conditioning
18-15-12-9-6-3
Front Squats (115#)
Bar-facing Burpees
Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!
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.
