Trainingslager

Last night we did Day 8 of the yoga series, which was a 32 minute “rest” session.

Chest, Back, Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (45#)

3 Sets

  • 12/12 Balance Board Plank Rows (40#)

3 Sets

  • 24 alt Single Arm DB Fly (25#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Some neat stuff. I really liked the different feel of the parallette push-ups.

Conditioning

5 Rounds

  • 5 Pull-ups
  • 10 Goblet Squats (25# KB)
  • 15 Box Jumps (24”)
  • 10 Goblet Squats
  • 5 Pull-ups
  • 1:00 Rest

Ouch! Finished in 14:20 with round times of 2:07, 2:03, 2:03, 2:02, and 2:05. I wore grips and used a regular kip on all of my pull-ups.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Can you tell we’re really on to this guy’s workouts?

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

All Tens

My shins started to feel the broad jumps about an hour before today’s workout. Did 60 Arm Circles and a bit of hanging to loosen up.

Chest

Bench Press

  • 10×45
  • 6×95
  • 4×135
  • 4×165
  • 4×185
  • 4×205
  • 4×215

3 Sets

  • 12 Incline DB Fly (25#)
  • 12 Incline Bat Wing Fly (25#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

Conditioning

10:00 AMRAP

  • 10 Pull-ups
  • 10 DB Hang Cleans (35#)
  • 10 Burpees

This combination really built on itself, especially after the previous work. Wore grips the entire time, did all of the pull-ups unbroken, and stepped every burpee to get 5+13.

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • Dead Hang
  • 7 Thrusters (45#)

Conditioning

  • 21 Pull-ups
  • 42 Double Unders
  • 21 Thrusters (75#)
  • 18 T2B
  • 36 Double Unders
  • 18 Thrusters (75#)
  • 15 C2B Pull-ups
  • 30 Double Unders
  • 15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

  • 12 In & Out DB Curls (20#)
  • 12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

  • 8/8 Static DB Curls (20#)
  • 12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

  • 17 Leg Lifts
  • 64 Bicycles
  • 34 Single Leg Lifts
  • 32 alt V-ups 

Toss the Bar Around a Bit

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

  • 3:00 Row (700m)
  • 3:00 TrueForm Run (0.45 km)
  • 3 Rounds
    • 20 Push Jerks (75#)
    • 50 Mountain Climbers
    • 12 Pull-ups
    • 100 Jump Rope
    • 20 DB Floor Presses (40#)
    • 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

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

Conditioning

  • 8:00 AMRAP
    • 10 Push-ups
    • 15 Air Squats
    • 20 Crunches
  • 3:00 Rest
  • 8:00 AMRAP
    • 6 DB Hang Squat Cleans (25#)
    • 12 Reverse Lunges
    • 24 Mountain Climbers
  • 3:00 Rest
  • 8:00 AMRAP
    • 10 Box Jump (24”)
    • 8 DB Push Press (40#)
    • 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.

Every Machine

I’m really feeling my triceps from the first day of the chest program.

30:00 AMRAP

  • 5 HSPU
  • 400 BikeErg
  • 20 Plyo Lunges
  • 200m Row
  • 10 Pull-ups
  • 120m TrueForm Run
  • 40 Mountain Climbers
  • 200m SkiErg

This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.

Have a Merry One

Partner workout with B. This is the work I did

  • 4×12 cal Row
  • 4-4 Strict Pull-up
  • 5×12 Push-up
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 DB Push Press (40#)
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 Renegade Row (40#)
  • 5×10 Tuck Jump
  • 5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.

That Feel

Partner Chipper

  • 40 Strict HSPU
  • 60 Burpee Box Get Overs (42”
  • 80 Single Arm DB Thrusters (30#)
  • 100 Pull-ups
  • 120 cal Row
  • 100 Push-ups
  • 80 Air Squats
  • 60 T2B (10-10-5-5)

We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.