25:00 AMRAP
Got through 7+3.
3 Sets
Wore 5# ankle weights.
Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.
4 Rounds
3 Sets
3 Sets
5 Rounds
Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.
Spent a little over an hour digging later in the evening.
Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.
I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.
I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.
Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.
4 Rounds
4 Rounds
Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.
E20S – 12:00
My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.
2 Rounds
20:00 AMRAP – Partner
B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.
Off to help with more painting and electrical work.
I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.
Partner Workout
I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.
4 Rounds
Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.
My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.
I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.
5 Rounds
I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.
4 Rounds
I’m going to be feeling that many evil wheels for the next couple days.
Warm-up
5 Rounds
I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.
4 Sets
This was a really good core workout.
We’re giving handstand work a break for another day, hoping to let the shoulders recover. In the garage at 4pm.
E5M – 8 Sets
This is the next level of some similar workouts that came from Ben Smith’s programming. My goal was to pull 1,600 cal/hr on the rower because I’d done 1,500 in that similar workout I linked to. I wore my knee sleeves because that many burpees will give me a nasty knee bruise.
When I dropped down for the first burpees, the front of my shoulders were screaming a little bit. Not sure how much of a rest this ended up being for them. I hit my goal on the rower and bet that my times were all within a second. Burpees got slower in some rounds toward the end and overall my double unders were pretty good. Shit got real in round three and then it was just holding on and telling myself I could keep the pace. My burpees must have gotten slower in rounds 6-7. Pretty consistent though for so much high intensity work. Here are my round times and number of double under misses.
6 Sets
I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.
That was a lot on the shoulders!
2 Sets
10 Rounds (each) w/ Partner
I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.
4 Sets
It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.
3 Sets
As I type this all up about an hour later, my upper body is already wrecked!
While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.
40:00 EMOM
Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.
3 Rounds
We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!
Nick Momrik's Fitness Logs 