Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

High Rep Dumbbell Bench

My back is feeling much better. In the garage just after 11am.

Conditioning

E80S – 10 Rounds

  • 250m BikeErg

Was taking me 21-22 seconds. Much harder than I expected.

Chest & Midline

I warmed up with 10+10 @ 20 pounds.

E2M – 3 Rounds (alt)

  • 10 Chest Fly + 20 DB Bench Press
  • 30 alt Side Crunches + 30 Reverse Crunches (ankle weights)

This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!

Hopefully I’ll be able to mow the lawn later, but it’s raining again now.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

  • 200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

  • 3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

  • 3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (667m)
  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • Deadlift
    • 10×45
    • 10×135
    • 5×165

Conditioning

  • 50 cal Row
  • 75 DU
  • 35 Strict HSPU
  • 75 DU
  • 20 Deadlifts (185#)
  • 75 DU
  • 35 HSPU
  • 75 DU
  • 50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

  • 10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
  • 10 RDL (70# KB)

3 Sets

  • 10/10 Step-ups w/ Knee Raise (20”, 40# DB)
  • 20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

  • 3:00 TrueForm Run (0.45 km)
  • 20 PVC Passes
  • 1:00 Dead Hang
  • 3×3 Handstand Kick-ups
  • 10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

  • 14 cal Row
  • 10 alt DB Hang C&J (50#)
  • 8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,572m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 C&J (95#)
  • 5 C&J (135#)
  • 3 C&J (155#)

Weightlifting

10:00 EMOM

  • 3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

  • 30 Box Jumps (24″)
  • 30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Shoulders on Fire

Warm-up

  • 16 PVC passes
  • 10 DB Bench Press (35#)
  • 10 DB Fly (20#)

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)
  • MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

Conditioning

20:00 EMOM (alt)

  • 40s Sandbag Bearhug Hold (100#)
  • 15 Burpees
  • 40s Double DB Overhead Hold (35# DBs)
  • 60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

  • 40 OH Hollow Flutter Kicks (20# KB)
  • 30 Reverse Crunch
  • 20 Russian Twists (45# plate)
  • 10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.