Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.
This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.
Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.
7 Push Jerks (155#)
I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.
I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.
4 Strict Pull-ups
12 Russian Twists (45# plate)
4 Strict HSPU
12 Plyo Lunges
These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.
Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.
Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.
10:00 BikeErg (4,665m)
80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
20 PVC Passes
5 Power Cleans (45#)
10 Front Squats (45#)
5 Push Jerks (45#)
10 Kip Swings
3 Power Cleans (95#)
6 Front Squats (95#)
3 Push Jerks (95#)
6 Kip Swings
I used the black band today since the hip circle is awkward to walk with around my ankles.
Almost “Hammer” 5 Rounds, each round for time
5 Power Cleans (135#)
10 Front Squats (135#)
5 Jerks (135#)
Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!
I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.
I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.
Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.
2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk
8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)
10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)
Those lunges turn in to a cardio session.
10 DB Box Step Overs (24/20″, 35/20# DBs)
This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.
Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.
15-12-9-6-3 Strict HSPU
15-12-9-6-3 Strict Pull-up
20-16-12-8-4 Banded Row (step on band)
20-16-12-8-4 Banded Tricep Push Downs
20-16-12-8-4 Banded Curls
30-24-18-12-6 Band Pull Aparts
30-24-18-12-6 Russian Twists
I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything
I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.
5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position
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.
12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)
12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)
Those were some good supersets.
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.
Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
10:00 Bike Erg (5,092m)
10 Deadlifts (45#)
5 Deadlifts (95#)
10 Deadlift (155/105#)
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press
These were tough. I used 40-40-45#.
10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)
10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)
12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.