My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
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.
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.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
7 Thrusters (45#)
42 Double Unders
21 Thrusters (75#)
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.
12 In & Out DB Curls (20#)
12 DB French Press (45#)
Those French presses were hard after all of the thrusters.
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)
20 Push Jerks (75#)
50 Mountain Climbers
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.
I’m really feeling my triceps from the first day of the chest program.
20 Plyo Lunges
120m TrueForm Run
40 Mountain Climbers
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.
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.