I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.
3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Power Cleans (155-165-175-185)
2 Power Cleans (195-205-215)
1 Power Clean (225-235-245-250)
I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!
E3M – 7 Rounds
10 Box Jumps (24″)
10 C&J (75#)
I step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.
8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
Took me 10:32 to finish.
2x30s Dead Hang Partner Push
10/10 Wrist Curls (15#)
Wrist Roller (5#)
5 Handstand Kick-ups
Working on handstands with these movements isn’t a great idea.
I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, p104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!
It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.
Out in the garage at 4:30 today.
3:00 TrueForm Run (530m)
Back to Wall Shoulder Opener
Dead Hang Partner Push
300m TrueForm Run
20 Squat Jumps
24/16 cal Row
20 Ball Slams (30#)
24/16 cal Ski
20 1-Arm DB Push Jerks (50#)
That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.
20 Lying Leg raise to DB (30#)
20 Leg Lifts over DB
20 Overhead DB Sit-ups (30#)
20 alt Hip Dips
10/10 Plank Toe touch + knee to elbow + knee cross body
We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.