Tag: PVC pass- thru

9 is So Early

Had to get it in early (just after 9) this morning due to plans for the day.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • 10 Toe Touches

Conditioning

  • 5:00 AMRAP
    • 5 Burpee Pull-up
    • 20 Sit-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpee Step-ups (24″)
    • 20 alt Side Crunches
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpees
    • 20 Mountain Climbers

Felt pretty good after yesterday’s back issue. Went a little too slow to start out the first AMRAP though. I got 3+16, 5+5, and 7+12.

Accessory

  • 10->1 Plate Curls (35#)
  • 10->1 OH Tricep Extensions (35#)
  • OH Hold (35#)

We crushed out best by over 30 seconds, inn 4:07.

Some Incline Tates

Warm-up

  • 20 PVC Passes
  • 10 Close Grip Bench Press (45#)
  • 5 Barbell Curls (35#)
  • 10 Close Grip Bench Press (95#)
  • 5 Squat Cleans (45#) 
  • 5 Kip Swings

Arms

Source

3 Sets

  • 12 Close Grip Bench Press (115-125-125#)
  • 12 Barbell Curl (55#)

3 Sets

  • 12 Barbell Skull Crushers (55#, vary touch point)
  • 15 EZ Bar Preacher Curls + 5 partial reps (56#)

3 Sets

  • 15 Incline DB Tate Press (20#)
  • 12 Incline DB Curl (20#)

Conditioning

10:00 AMRAP

  • 5 Burpees
  • 5 Squat Cleans (75#)
  • 5 T2B

Ended up getting 7+8.

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.

A Bit More

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 8 Bench Press (95#)
  • 6 Bench Press (115#)

Chest

MAX Bench Press (140/70#)

Was able to get 35 reps.

MAX Decline Push-ups (12”)

Did 42 here. Happy to be getting more reps than the first time we did this program.

3 Sets

  • 8 Seated DB Shoulder Press (50#)

100 DB Bench Press (30/15#)

Went with 10 sets of 10 for a time of 2:15.

Long Rest Break

B wasn’t feeling great so we didn’t workout for several days.

Warm-up

  • PVC Passes
  • 10 Bench Press (35#)
  • 10 Bench Press (95#)

MAX Bench Press (120/60#)

Got through 47, which beats the 41 from earlier in the week and the 45 from last time through the program.

100 Push-ups

Went 8×5 and 20×3 for a time of 4:03.

Incline Bench Press

Three sets to failure @ each of 3 weights

  • 16-12-11 @ 120#
  • 17-14-13 @ 100#
  • 20-20-20 @ 80#

Accessory

6 Sets

  • 12 Tricep Pushdowns (49#)
  • 1:00 Rest

Short Bench Rests

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50)

Wanted to get one more than the first time through the program so did 56.

100 Push-ups

Went 6×5, 22×3, 4 to finish in 4:25.

Bench Press

  • 3 sets to failure @ each (155/125/100#)

To speed things up and fatigue more we went right after each other all the way through instead of keeping to three minute rests. I did 15-10-9, 17-12-12, and 20-20-16. Still a ton of reps, but fewer than before.

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.

Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

Changing Time

Warm-up

  • 20 PVC Passes
  • Wrist warm-up
  • 3x30s Wall-facing Handstand Holds
  • 10 alt DB Hang Snatch (15#)
  • 10 alt DB Hang Snatch (30#)

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Took me 5:50.

Conditioning

30:00 AMRAP (Partner)

  • 10 alt DB Hang Snatch (40#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Burpee
  • 10 Single Arm OH DB Walking Lunge (40#)
  • 12/8 cal Row
  • 40 Jump Rope (singles)

Haven’t done a walking lunge like that in ages. B went first and we alternated back and forth with each thing. I got through 5+5.

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Twists
  • 10 Toe Touches
  • 10 Air Squats
  • 2:00 Wrist Mobility
  • 3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

  • 30s Wall-facing Handstand Hold

Conditioning

  • 40 cal BikeErg
  • 35 Sit-ups
  • 30 Double DB Box Step-ups (24″, 35#)
  • 25 Push-ups
  • 20 Double DB Hang Power Cleans (35#)
  • 15 Bear Hug Sandbag Squats (100#)
  • 20 Double DB Hang Power Cleans
  • 25 Push-ups
  • 30 Double DB Box Step-ups
  • 35 Sit-ups
  • 40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.