It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.
Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.
Plate OH Hold (45/25#)
10->1 Plate Curl (45/25#)
10->1 Plate OH Tricep Extension (45/25#)
This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!
20 Russian KBS (45#)
20 Reverse Lunges
Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.
We finished in 27:31. Great new style of workout with the lower rep MU, but a lot of them! My hands weren’t going to take much more, so we called it at five rounds. Was playing around with my bar muscle-up technique and remembering some of the tricks.
4 Round Tabata
OH Crunches (legs up, 50# DB)
DB Pull-throughs (50#)
I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.
Ran some errands this morning and workout around 10.
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
10 Bench Press (45#)
10 Tricep Pushdowns (38#)
6 Rounds (IGYG)
12/8 cal Standing BikeErg
10 Plyo Lunges
10 Squat Jumps
10 Reverse Lunges
We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.
20:00 EMOM (alt)
10 Bench Press (95#)
12/8 cal SkiErg
15 Tricep Pushdowns (49#, spin bar)
50 Mountain Climbers
Going from the SkiErg to the push downs was a real burn, especially for 15 reps.
Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!