Tag: PVC pass- thru

Against the Wall

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 PVC Passes

Handstand Holds

  • 2x 30s Back to Wall
  • 2x 30s Facing Wall

It’s been too long!

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# KB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

These are both great combos.

Singles

Around 11am.

Warm-up

  • 20 PVC Passes
  • 2×10 PVC Shrugs
  • 4×10 Calf Raises
  • 2×10 Kip Swings
  • 200m TrueForm Run
  • 50 Lateral Hops
  • 20 Jump Rope

Conditioning

15:00 AMRAP

  • 50 Jump Rope
  • 10 Pull-ups
  • 10 DB Step-ups (24”, 25# DBs)
  • 10 DB Push-ups

I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61

Midline

3 Rounds

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

We cut back from four rounds to get going with our day. Took me 4:02.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.

Calf Strikes Again

Warm-up

  • 20 PVC Passes
  • 3 Sets
    • 40′ Tip toe Walk
    • 10 Calf Raises

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

  • 30 Double Unders
  • 5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

  • 20 Leg Lifts
  • 20 OH DB Crunches (60#)
  • 14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

Big MU Sets

Warm-up

  • 20 PVC Pass Throughs
  • Shoulder Mobility
  • 5 Ring Kip Swings
  • 10 Lunges
  • 5 Ring Kip Swings
  • 10 Arm Circles
  • 1 Muscle-up

Conditioning

25:00 EMOM (alt)

  • 7 Muscle-ups
  • 20 Plyo Lunges
  • 15 DB Push-ups
  • 15 cal Row
  • Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

  • 50m Suitcase Carry (70#)
  • 40 OH Plate Flutter Kicks (25#)
  • 30 Russian Twists (25# plate)
  • 20 Plank Jumps (feet narrow to wide)

Kipping Curls

Yesterday I walked 18 holes. My game has been so good lately!

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20s HS Hold
  • 2 HSPU
  • 5 DB Hang Cleans (35#)
  • 5 DB Push Presses (35#)
  • 2 HSPU

Conditioning

10:00 AMRAP

  • 5 HSPU
  • 10 Pull-ups
  • 15 Air Squats

I really was not excited for these workouts and sort of just wanted an easy sweat. I got going though. Finished 7+7. In the first round I dropped from the bar thinking I only had to do five pull-ups and then I went unbroken the rest of the way. Squats were slow and used as recovery to keep the other movements going.

5:00 Rest

10:00 AMRAP

  • 10 DB Hang Cleans (30#)
  • 10 DB Push Press (30#)
  • 40 Double Unders

Light dumbbells today to move. Had to go fix the music in round two or three. Got through 7+2.

5:00 Rest

  • 1 Mile Run

Would have liked sub eight but came in at 8:22. It was hard after those other two metcons.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Rotations
  • 8 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 51.5#)

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Finished the Chest Program

Super busy and productive day on Sunday with the heat, so skipped a workout. Yesterday my back was good enough to walk 18 holes and after a week away from the course. It wore me out for the day! I edged and mowed the lawn during lunch today.

Final day of the chest program and I’m over it!

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

MAX Bench Press (225#)

Got nine reps, which is 1 more than Saturday and 1 short of tying my best ever.

100 HR Push-ups

I did 3s through 81 and then quick singles to finish in 5:34. Still now close to my PR, but almost 30 seconds faster than last week.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
    • MAX Reps
    • 3:00 Rest between sets

I did 15-13-12 with 110, 15-14–15 with 90, and 22-20-20 with 70 pounds. Decided to increase 15# per set over the last time and ended up with 905 more total pounds lifted. 💪

6 Sets

  • 12 Double DB French Press
  • 1:00 Rest

I was smoked, but wanted to see if I could jump up to the 25s. I barely made it through two sets and then used 20s for the last four sets.

FIN!

We really liked this program and it seemed to work well. We both put on size and got more comfortable with all the volume. Probably should have drank more protein shakes because it was so many reps, especially the Tuesday workouts. I think we’re going to start an arm program next.

About an hour after the workout we went for a 2.62 mile walk in about 45 minutes.