Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.
4 Sets
10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers
Went 20# heavier than last week and it was no problem.
Conditioning
30:00 AMRAP
10 Pull-ups
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg
I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.
I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.
Conditioning
14:00 AMRAP
10 Deadlifts (135/95#)
10 Double DB Hang Cleans (50/35#)
10 alt Renegade Rows (50/35#)
I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.
My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.
Warm-up
3:00 TrueForm Run (0.49 km)
Arms
3 Sets
12 Barbell Curls (55-60-65#)
12 Tricep Pull Downs (underhand, bar, 60-65-65#)
3 Sets
12 Hammer Curls (30# DBs)
12 DB French Press (50-60-60#)
Conditioning
2 Cycles
6:00 AMRAP
10 Power Cleans (115/80#)
10 Burpees
10 Ring Rows
3:00 Rest
6:00 AMRAP
10 DB Goblet Squats (50/35#)
10 PVC Renegade Rows (50/35#)
10 DB Sit-ups (50/35# at chest)
3:00 Rest
I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.
Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.
Warm-up
3:00 SkiErg (694m)
Conditioning
10 Rounds
30s TrueForm Run
30s Rest
30s Renegade Rows (35# DBs)
30s Rest
30s Air Squats
30s Rest
Good sweat fest.
Midline
20 Swimmer Crunches 20 Crunches 20 Leg Lifts 20 Single Leg Lifts (big Flutter Kicks) 20 Plank Hip Dips
Was going to do four rounds but my back was tight. Took me 2:36.
Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA
Warm-up
5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)
Handstands
8×3 Kick-ups
Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.
Legs
4 Sets
12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)
Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.
4 Sets
8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)
I’m so weak in my squat now.
Shoulders
3 Sets
10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)
All three movements are feeling much better.
Conditioning
10:00 AMRAP
40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)
I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.
I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.
I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.
Warm-up
80′ Lateral Monster Walks
80′ Monster Walks
20 PVC Passes
Wrist Warm-up
5 DB Push Jerks (35#)
10 alt Renegade Rows (35#)
20 H2H KBS (30#)
Handstands
4×2 Handstand Split to Stacked
5×5 Kick-ups (balance)
Conditioning
100 cal BikeErg
50 DB Push Jerks (50#)
100 Air Squats
50 HR Push-ups
100 H2H KBS (53#)
50 alt Renegade Rows (50#)
100 cal Row
I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.
Midline
3 Rounds
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
10s Rest
30s Pike-up and Over
50s Rest
This was a good core workout. Came from DLB, though we have different names for the movements.
My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.
Warm-up
10:00 BikeErg (4,845m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstands
Wrist Warm-up
2×10 Kip Swings
3×20 Wall-facing Handstand Sponge Shifts
2x45s Handstand Shape 45° Hollow
3×5 Kick-ups (finding balance)
I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.
Strength
8 alt Back Rack Reverse Lunges (45#)
8 Pendlay Rows (supinated, 45#)
4 Sets
12 alt Back Rack Reverse Lunges (135#)
12 Pendlay Rows (supinated, 95#)
Straight up cardio-ish!
Conditioning
10:00 AMRAP
20 Russian KBS (53/35#)
10/10 Lunge Pulses
10 Weighted V-ups (15# DB)
No place to rest here. Got faster as we went. Finished 7+40.
Accessory
3 Sets
30 Band Pull Aparts (blue)
20 Band Tricep Pulldowns (red)
8/8 Parallette Supported Renegade Rows (50#)
This was a rough combination and didn’t really rest between sets.
Nick Momrik's Fitness Logs 