Vested Muscle-ups

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 Agnon (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.

Hold It

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.

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.

Warm-up

  • Monster Walks

Conditioning

Support Your Local Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

  • 150m Run
  • 25 Banded Pushups (red, 10-5-5-5)
  • 24 Lateral Box Step Overs (14”)
  • 25/25m Suitcase Carry (70#)
  • 40s HS Hold (freestanding practice)
  • 40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

  • 31 cal Row
  • 15 PVC Passes

Conditioning

  • 12 Ski Erg Calories
  • 14 Goblet Squats (53#)
  • 12 Echo Bike Calories
  • 20 AbMat Sit-ups
  • 12 Assault Bike Calories
  • 14 Goblet Lunges (53#)
  • 12 Ski Erg Calories
  • 1:00 Plank
  • 12 Echo Bike Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Assault Bike Calories
  • 4x10s Star Planks
  • 12 Ski Erg Calories
  • 25 Air Squats
  • 12 Echo Bike Calories
  • 20 Lying Leg Lifts
  • Rest 5 mins
  • 12 Row Calories
  • 14 Goblet Squats (53#)
  • 12 Row Calories
  • 20 AbMat Sit-ups
  • 12 Row Calories
  • 14 Goblet Lunges (53#)
  • 12 Row Calories
  • 1:00 Plank
  • 12 Row Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Row Calories
  • 30/30s Side Planks
  • 12 Row Calories
  • 25 Air Squats
  • 12 Row Calories
  • 20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).

Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 PVC Passes
  • Front Rack Stretch
  • 5 Hand Release Push-ups
  • 5 Air Squats

Power Cleans

  • 5×45#
  • 5×95
  • 3×135
  • 3×165

Conditioning

10:00 EMOM

  • 3 Power Cleans (185#)
  • 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

  • 14 Russian KB Swings (53#)
  • 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

  • 15-20s RKC Plank
  • 40-45s Plank
  • 1:00 Plate Sit-ups (45#)
  • 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 H2H KBS (44#)
    • 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

  • 2:00 Plank (on hands)
  • 1:00 Rest
  • 2:00 AMRAP – DB Thrusters (50#)
  • 1:00 Rest
  • 2:00 AMRAP – Double Unders
  • 1:00 Rest
  • 2:00 AMRAP – Devil Presses (50#)
  • 1:00 Rest
  • 2:00 AMRAP – cal Echo Bike
  • 1:00 Rest
  • 2:00 AMRAP – cal Row
  • 3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.

Rocket Bike

My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.

Year of the Engine – Rocket Race

18 Rounds

  • 45s Airdyne
  • 45s Rest

Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.

Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 8 PVC Good Mornings
    • 5 Ring Rows
    • World’s Greatest Stretch
    • 10 PVC Passes
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

Conditioning

E4M – 5 Rounds

  • 500m Row
  • 5 Deadlifts (245#)

I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.

Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.

Midline

3 Rounds

  • 1:00 Plank
  • 20 Russian Twists (30# MB)
  • 10 Barbell Sit-Ups (45#)
  • 1:00 Rest

This took around 2:05-2:10 per round.

Pacing

Last night I could feel sore hamstrings too when I sat on particular chairs. Had to be from the bear crawls I imagine. Another good night of sleep and I hit the road running at about 9:30.

Year of the Engine – Endurance

39:00 Run

My goal was 4 miles and I got it by paying closer attention to the pace on my watch every few minutes. RunKeeper recorded exactly four miles and Garmin had 4.03. I still need to maintain more of a steady pace through a run instead of falling off in the middle.

2019-07-17-run-splits

If I can pick up the pace after three miles I should be able to hold on to a better pace throughout. Looking at my heart rate zones, I don’t really want to be spending this much time in Z4 for an endurance workout though. According to my WHOOP graph, it looks like it was during that final mile.

2019-07-17-run-zones

Midline

5 Rounds

  • 2:00 Plank
  • 1:00 Rest

I got interrupted between 3-4, so got about 2 minutes of rest there. I started feeling a little shake during my fifth plank, but overall this was easy. I guess all of our Sunday core work is paying off.

Get Over It

Went to open gym at 10am. Body is feeling good (knock on wood).

Conditioning

5 Rounds

  • 1:00 Burpee Box Get Overs (48/40″)
  • 1:00 Plank
  • 1:00 Wall Balls (20/14#, 10/9′)
  • 1:00 Rest

I’ve seen the Mayhem teams do these box get overs in several of their videos and they looked like fun. Took a couple of rounds to get the rhythm of the movement. They were really fun though. I held the plank for the entire minute and never dropped the ball. Went 8-8-9-9-10 on the get overs and 26-27-27-28-28 with wall balls.

Screen Shot 2019-06-30 at 11.46.45 AM

I wish I could tell you that I planned for my total reps to increase by one every round, but I’d be lying. The numbers part of me loves how it turned out though.

Midline / Accessory

4 Sets

  • 10/10 Side V-ups
  • 30 Plank Jumps
  • 30s Double KB Overhead Hold (44# KBs)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

I could feel some hip fatigue when getting in to the plank jumps.

After doing some yard work I decided not to do a Year of the Engine workout.