Back At It

My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • 20 Arm Circles

Back

4 Sets

  • MAX Strict Pull-ups (10-6-5-5)
  • 1:00 Rest

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 10 Seated Cable Row (71#)
  • 90s Rest

Conditioning

8 Rounds

  • 1:00 TrueForm Run (.15-.16-.17-.17-.17-.17-.18-.18 km)
  • 1:00 cal Row (13-14-15-15-15-16-16-16)
  • 1:00 cal BikeErg (15-16-16-17-17-18-19-20)
  • 1:00 Rest

Ballpark guesses on the reps. Felt good to move today.

Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Kipping Curls

Yesterday I walked 18 holes. My game has been so good lately!

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20s HS Hold
  • 2 HSPU
  • 5 DB Hang Cleans (35#)
  • 5 DB Push Presses (35#)
  • 2 HSPU

Conditioning

10:00 AMRAP

  • 5 HSPU
  • 10 Pull-ups
  • 15 Air Squats

I really was not excited for these workouts and sort of just wanted an easy sweat. I got going though. Finished 7+7. In the first round I dropped from the bar thinking I only had to do five pull-ups and then I went unbroken the rest of the way. Squats were slow and used as recovery to keep the other movements going.

5:00 Rest

10:00 AMRAP

  • 10 DB Hang Cleans (30#)
  • 10 DB Push Press (30#)
  • 40 Double Unders

Light dumbbells today to move. Had to go fix the music in round two or three. Got through 7+2.

5:00 Rest

  • 1 Mile Run

Would have liked sub eight but came in at 8:22. It was hard after those other two metcons.

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

  • 20 PVC Passes
  • 5 Pendlay Rows (65#)
  • 5 Pendlay Rows (95#)

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

  • 10 Pendlay Rows (115#, supinated)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows (wide)
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

  • 24 Side Crunches
  • 20 Plyo Lunges (20# DBs)
  • 50s Sandbag Hold (100#)
  • 12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (104-115-115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

We used double handles.

Conditioning

  • 24-16-8
    • Step-up (24″)
    • V-up
  • 3:00 Rest
  • 24-16-8
    • PVC Sit-up
    • Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!

24 Not 30

My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)

24:00 EMOM (alt)

  • 50 DU
  • 12 Burpees
  • 15 cal Row
  • 4 Wall Walks
  • 15 Pull-ups
  • 20 Russian KBS (70#)

When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Two Posts!

Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Front Squats (45#)

Legs

We decided to take some inspiration from DLB and go outside our comfort zone for something new.

4 Sets

  • 12-10-8-6 Front Squats (95-105-115-125#)
  • 20 Pulsing Goblet Squats (45# KB)

So much burn in this superset! I wore my belt for both movements.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
  • 15 Banded Frog Reverse Hypers (Reverse Frog Kicks)

Conditioning

3 Rounds

  • 50 Double Unders
  • 10 Devil Presses (35# DBs)
  • 15 Pull-ups

Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.

Then we spent two hours putting up the two big posts! Won’t be long now!