Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.
12 Low-Pulley Knee-In (pause, 27#)
12 OH Plate Crunches (pause, 55#)
5/5 Hip Abducted Evil Wheels
160′ Goblet Carry (53#)
Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.
Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.
10 Hollow Rocks
10s Hollow Hold
We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.
3:00 TrueForm Run (570m)
10 Cuban Rotations (15#)
10 Band Rear Delt Pull Apart (red)
10 Air Squats
Chest & Triceps
10 Incline DB Bench Press (50-60-60-60#)
10 Tricep Pulldown (rope, 60#)
10 DB Pull Over (50-50-60-60#)
10 Close Grip Bench Press (115-115-115-125#)
10 DB Fly (35#)
10 EZ Bar Skull Crushers (66#)
I did 40-20-20 and it burned!
4 Rounds (IGYG)
18/12 cal BikeErg (standing)
30 Plyo Lunges
Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.
I walked two minutes on the TrueForm to try and flush out my legs a little.
Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.
7:00 BikeErg (3,410m)
Bottom Squat Hold
20 Shoulder I-Y (red band)
30s Handstand 90° Hover
20s Hollow Hold
2×5 Kick-ups (balance)
That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.
10 French Press (60# DB)
25 Banded Tricep Pulldown (red)
30 Air Squats
I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!