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.
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.
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#.
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.
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.
Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
Conditioning
5 Rounds (30s work / 30s rest)
Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
1:00 Rest
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
3 Rounds
Sandbag Hill Carry (up, 100#)
Hill Run (down)
40 Push-ups
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.
Warm-up
5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position
Strength
4 Sets
8/8 Single Arm Bench Press w/ OH Hold (50#)
MAX Dumbbell Bench Press (50#)
The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.
3 Sets
12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)
3 Sets
12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)
Those were some good supersets.
Conditioning
4 Rounds w/ Partner
10 Burpees / Plank
15 Pull-ups / Band Pull Down Hold
15 DB Push Press (35#) / HS Hold
30 Air Squats / Bottom Squat Hold
**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.
I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.
