Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

  • Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

  • 12/8 cal Row
  • 12 Incline DB Back Fly (20#)
  • 12/8 cal SkiErg
  • 12 Double Handle Pull to Chest (60#)
  • 15/10 cal BikeErg
  • 50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Ouch! Took me 8:21.

Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

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.

63 of Each

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!

Midline

3 Sets

  • 20 OH Leg Lifts (20#)
  • 20 Leg Lifts over DB
  • 20 OH Crunches (20#)
  • 20 Plank Hip Dips
  • 40 Bicycles

Nice burn in round three. Finished in 8:25.

Bike Intervals

Yesterday I walked 18 holes with the temperature in the mid 80s and my score in the high 80s. Workout at the usual 4pm.

Conditioning

6 Rounds

  • 2:00 BikeErg
  • 3:00 Rest

I did 1,134 – 1,142 – 1,145 – 1,150 – 1,155 – 1,176 meters.

Chest

3 Sets

  • 15 Incline DB Bench (40#)
  • 15 Incline DB Fly (20#)

2 Sets

  • 15 Batwing Fly (incline, 10#)
  • 15 DB Peck Dec (20#)

Decided we should cut it short with the thrusters tomorrow for the Pair UP ThrowDOWN workout.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

Finished in 9:02, 1:01 faster than the first time we did this with 30s!

First 2021 Park Workout

Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!

Warm-up

  • 10 Ring Kip Swings
  • 10 Air Squats
  • 10 Dumbbell Shoulder Press (10# DBs)
  • 20 High Knees
  • 20 Butt Kicks
  • 1 Muscle-up
  • 20 Arm Circles

Conditioning

18:00 AMRAP – Partner – I Go, You Go Rounds

  • 15 DB Thrusters (20# DBs)
  • 2-4-6-8-10 MU, then 12-14… Ring Pull-up

I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.

Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.

40 Cleans

My legs and shoulders seem tired.

Warm-up

  • 3:00 BikeErg (1,538m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1×195

Weightlifting

E15S – 10:00

  • 1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

  • 20 Single DB Box Step Overs (50#, 24″)
  • 20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

  • 20 OH Leg Lifts (20# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (20# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.

Cycling AMRAPs

Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.

Warm-up

  • 3:00 SkiErg (696m)
  • 3 Sets
    • 10 Air Squats
    • 10 PVC Passes
    • 10 Scap Push-ups
  • 30 Hops

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 18 Russian KBS (53/35#)
    • 12/8 cal BikeErg (standing)
  • 2:00 Rest
  • 4:00 AMRAP
    • 30 DU
    • 12/8 cal Row
  • 2:00 Rest

This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.

Midline

3 Sets

  • 20 OH Leg Lifts (25# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (25# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.

Was pretty exhausted after today’s work.

Another Killer 30 EMOM

Yep, my legs and ass are sore. Out in the garage at 4.

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Air Squats
    • 10 Scap Push-ups

Conditioning

30:00 EMOM (alt)

  • 16 Ring Rows
  • 18 cal BikeErg (standing)
  • 40s Plank (elbows)
  • 24 H2H KBS (53#)
  • 24 Lunges

Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.

Midline

4 Rounds

  • 20 Swimmer Crunches ⁣
  • 20 Crunches⁣
  • 20 Leg Lifts
  • 20 Single Leg Lifts ⁣(big Flutter Kicks)
  • 20 Plank Hip Dips

Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.

I finished up with Crossover Symmetry Recovery.