Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

  • Crossover Symmetry Activation
  • 3 Rounds
    • 5 Burpees
    • 10 Kip Swings
    • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

  • 20 cal Row
  • 50 Double Unders
  • 15 Weighted V-ups (20# DB)
  • 25 Push-ups
  • 25 Air Squats

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.

Midline

4 Sets

  • 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.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

  • 3:00 BikeErg (1,554m)
  • 2 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (30#)
  • 8 DB Bench Press (60#)

4 Sets

  • 12 Incline Bench Press (95-105-110-115#)
  • 12/12 One Arm Pull Down (rope, 27#)

4 Sets

  • 10 Plate Press (25-35-45-45#)
  • 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

  • Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

  • 20s Plyo Lunges (25# DBs)
  • 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

  • MAX Strict Wide Grip Pull-ups
  • 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

  • 3:00 SkiErg (678m)
  • 3 Sets
    • 12 DB Combo Shoulder Raises (front + lateral, 8#)
    • 4 Wide Push-ups
    • 4 Push-ups
    • 4 Diamond Push-ups
    • 10 PVC Passes
  • 4/4 Landmine Bench Press (45#)
  • 5 Russian KBS (53#)

Chest & Triceps

4 Sets

  • 10/10 Landmine Bench Press (65-70-75-80#)
  • 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

  • 10 Incline Bench Press (45-95-105-115-120#)
  • 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

  • 12 Incline Flys (25# DBs)
  • 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

  • MAX Wide Push-ups
  • 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

  • 30 Double Unders
  • 15 Air Squats
  • 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

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.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Blown Triceps

Workout at 10am.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 20 PVC Passes
  • 2 Sets
    • 10 Trap Raise (5#)
    • 10 Cuban Rotations (15#)

Chest & Triceps

Landmine Bench Press

  • 5/5 @ 45#
  • 8/8 @ 60-65-70-75

3 Sets

  • 8 Incline DB Bench Press (60#)

3 Sets

  • 8 DB Skull Crushers (30-35-35# DBs)

5:00 AMRAP

  • MAX Tricep Pull Down (rope, 37#)

We went back and forth doing sets. I did 20-20-15-15-18.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • DB Floor Press (45# DBs)
  • Push-up

This was pretty bad. I managed to stay unbroken with the dumbbells, but not with the push-ups. Finished in 4:35.

Stretch

  • 2×10 Butcher’s Block (35#)
  • 2x30s Butcher’s Block Stretch (35#)

Shelf Upgrade

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.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

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.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

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.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.

Warm-up

  • 3:00 TrueForm Run (570m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Band Rear Delt Pull Apart (red)
    • 10 Air Squats

Chest & Triceps

4 Sets

  • 10 Incline DB Bench Press (50-60-60-60#)
  • 10 Tricep Pulldown (rope, 60#)

4 Sets

  • 10 DB Pull Over (50-50-60-60#)
  • 10 Close Grip Bench Press (115-115-115-125#)

4 Sets

  • 10 DB Fly (35#)
  • 10 EZ Bar Skull Crushers (66#)

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 40-20-20 and it burned!

Conditioning

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.

2 Months of Handstands

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.

Warm-up

  • 7:00 BikeErg (3,410m)
  • Bottom Squat Hold
  • Wrist Warm-up

Handstands

  • 20 Shoulder I-Y (red band)
  • 4 Sets
    • 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.

Accessory

3 Sets

  • 10 French Press (60# DB)
  • 25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

  • 400m Run
  • 30 Air Squats
  • 20 Push-ups

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!

More Accessory

3 Sets

  • 10 Wrist Curls (15#)
  • 10 Reverse Wrist Curls (15#)
  • Wrist Roller (5#)