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!
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.
Plank Knee to Elbow
Side Plank Pulse
Side Plank Pulse
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
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.
I was wide awake from about 3:30 to 5 last night because my back was not comfortable. Moving was rough this morning, but it really loosened up as I worked on projects around the house. It was quite the day. When I went to borrow a truck, I got bit by a fucking dog!
My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.
Out in the garage at 5pm.
10 Rounds – 30s Work 15s Rest
I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.
50 Banded Pull Aparts (blue)
50 Banded Curls (red)
I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.
Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.
Year of the Engine – Interval
Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.
Max 215 (8)
I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.
The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.
4 Strict C2B Chin-ups (fat bar)
8 Box Jumps Overs (27″)
12 Hand Release Push-ups
16 Reverse Lunges
Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.
Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.
20 Reverse Lunges
10 Pendlay Rows (45#, 2s pause)
10 Squat Jumps
10 Good Mornings (45#)
10 Full Grip Elbow Punches
10 Tall Muscle Cleans (45#)
10 Hang Power Cleans (45#)
5 Power Cleans (95#)
27-21-15-9 – “Eliza-Plus”
Power Cleans (135#)
I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.
Was starting to get the idea in my head to skip today because I knew the pain that was coming, but I want to get a lot done tomorrow so I made it out to the garage after finishing work.
Active Life – Singe Leg Bias
1:00/1:00 Sciatic Nerve Flossing
1:00 Cat Camel
20 Box Hamstring Curls
20 Alternating Reverse Lunges
10 Alternating Kossacks
It’s nice when it’s simple, especially on the days with the below shit.
Active Life – Back Max
10m One Arm Overhead Carry
5 One Arm Thrusters
Repeat with other arm
Second time workout has come up so I increased the first weight by 5# to do 25-25-30-35# and switched from 2-3-4 minute rests between sets to all 3s. Definitely don’t need other conditioning when this shows up. Took me 26:03. I would not have survived 40#.
Now I can enjoy the rest day without feeling guilty about missing a workout.