Tag: Plank

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Chill Memorial Day

It’s so nice not having to worry about doing Murph today! Out in the garage around 10:30.

Conditioning

30:00 EMOM (alt, 40s work)

  • Jump Rope
  • H2H KBS (53#)
  • Plank
  • Side to Side Step Overs (14″)
  • OH Barbell Hold (45#)

Midline

3 Rounds (30s work, 10s rest)

  • Feel Elevated Mountain Climbers (14″)
  • Weighted V-sit Crunch (20#)
  • Oblique Heel Touches
  • Weighted Hollow Flutter Kicks (20#)

I think I went 30-25-30 for mountain climbers, 16-13-14 for crunches, 50-49-50 for the heel touches, and 70-70-60 for flutter kicks.

Arms

3 Sets
16 In-Out Curls (20# DBs)
16 Tricep Pushdowns (bar, 60#)

Got the lawn cut and heading out to play 9 holes of golf.

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

  • 5:00 BikeErg (2,506m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 High Hang Muscle Clean (45#)
  • 10 Front Squats (45#)
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean
    • 2 @ 95
    • 1 @ 135
    • 1 @ 155
    • 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

  • 2 @ 75%
  • 3 @ 80%
  • 2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

  • 2:00 AMRAP
    • 20 cal BikeErg
    • MAX Distance Farmer Carry (60# DBs)
  • 1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 DB Side Crunches (20#)

Heavy But Good

Went far a three mile walk last night. My lats are a bit sore. Out in the garage at 4pm.

Conditioning

Teams of 2 (cals each)

  • 50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Brandi went first, so I’d have the shorter rests. I picked up the pace each set. We finished in 14:36. My legs were burning near the end, but a pretty good warm-up for some squatting.

Gymnastics

7 Sets

  • 3 Handstand Kick-ups

Done after each set of front squats. Starting to get some of the feel back already.

Strength

Front Squats

  • 10×45
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175
  • 5×185

Felt heavy, but overall pretty good. Easing back in to some squats in case there is a test during the AGOQ. I belted up for the last two or three sets.

Midline

4 Rounds

  • 45s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 45s Plank
  • 20 Seated Leg Lifts over DB

Finished in 12:35.

Mayhem Daily

Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.

Warm-up

  • Dead Hang
  • PVC Passes

Conditioning

  • 27-24-21-18-15-12-9-6-3 Push-ups
  • 20 Squat Jumps

Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.

Midline

4 Rounds

  • 40s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 40s Plank
  • 20 Seated Leg Lifts

Not for time. Was a good combination though, especially the pull throughs right to a plank.

Accessory

  • 2x30s Dead Hang Partner Push
  • 2×30/30s Eagle Arms
  • 2×30/30s Single Leg Balance Board

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

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#.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

  • 10 Seated Cable Row (115-126-126)
  • 10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

  • 10 Lean Back Lat Pull Downs (126)
  • 10 Underhand Lat Pull Downs (126)

3 Sets

  • 10 Incline Straight Arm Pull Downs (71)
  • 10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12-11-11-11)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (9-9-9-10)
  • 10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.

Accessory Wipeout

Warm-up

  • 3:00 SkiErg (656m)

Conditioning

5 Rounds each (do entire round, while partner does holds)

  • 8 Burpee Box Get Overs (48/38″) / 1:00 Bottom Squat Hold
  • 15/10 cal Row / 35s Glute Bridge Hold
  • 30 Plyo Lunges / 40s Plank

Brandi went first, so I was in the hold first. Took us 27:13.

Accessory

4 Sets

  • 120/120′ Suitcase Carry (70# KB)
  • 8 Evil Wheels
  • 12 Double DB Skull Crushers (30# DBs)

I had energy until this accessory work, which kind of wiped me out!