5 Rounds each (do entire round, while partner does holds)
Brandi went first, so I was in the hold first. Took us 27:13.
4 Sets
I had energy until this accessory work, which kind of wiped me out!
Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.
3 Cycles
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.
3 Sets
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.
Yep, my legs and ass are sore. Out in the garage at 4.
30:00 EMOM (alt)
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.
4 Rounds
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.
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.
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.
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.
5 Rounds (30s work / 30s 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
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.
4 Sets
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
3 Sets
Those were some good supersets.
4 Rounds w/ Partner
**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.
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.
E4M – 4 Sets
4 Sets
These were both good supersets!
15-12-9
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.
3 Sets
Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.
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.
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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
Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.
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.
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).
My lower body is really tight from the Monday squatting. Went to the 4pm class.
4 Rounds
Power Cleans
10:00 EMOM
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
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.
3 Rounds
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.
Still pretty sore from early in the week. Went to the 4pm class.
2 Rounds
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.
It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.
Nick Momrik's Fitness Logs 