Tag: Rope Climb

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Romanian Deadlifts (45#)
  • 5 Romanian Deadlifts (95#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
  • 20 Banded Adductor (L, purple)
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
  • 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

  • 10 RDLs (2×125, 2×145#)
  • 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

  • 15 Wall Balls (20#, 10′)
  • 1 Legless Rope Climb (12′)
  • 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

  • 12 Windshield Wipers (40# DB)
  • 12 Tuck-ups
  • 36 Russian Twists
  • 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

2021 AGOQ Events 1 & 2

Still no golf yesterday with the cold weather, but I did get a little time to tear apart more of the structure from the sunroom. I took today and tomorrow off work because I knew I’d be useless with the AGOQ happening. Tried to keep myself busy today with errands, small tasks around the house, and a nap. I got my garage setup early for event 1 so I could get it done shortly after the workouts were released at 3pm.

Warm-up

  • 5:00 BikeErg (2,230m)
  • 20 PVC Passes
  • Hanging
  • 10 DB Push Jerks (25#)
  • Bottom Squat Hold
  • 5 DB Push Jerks (40#)
  • Handstand Hold

2021 Age Group Online Qualifier Event 1

5 Rounds – 20:00 Time Cap

  • 15 HSPU
  • 15 DB Shoulder to OH (50# DBs)
  • 15 cal Row

My plan was 3×5 HSPU, 8-7 or 9-6 with the dumbbells, and around 1,200 cal/hr. That quickly changed on the second round of dumbbells. For the most part after that I was doing 4 sets on both movements. My average pace on the rower was probably about 1,150 cal/hr, expect for the final row when I sent it. Finished at exactly 19:00 and was wrecked!

Got to Next Level Fitness around 5:30pm.

Warm-up

  • Lay on GHD
  • Duck Walk
  • Partial Rope Climb
  • Toe Touches

2021 Age Group Online Qualifier Event 2

20:00 Time Cap

  • 60-50-40 GHD Sit-ups
  • 6-5-4 Rope Climbs (15′)
  • 60-50-40 Pistols

I hadn’t been on a GHD in well over two years and hadn’t climbed a rope using legs in about that long as well. For someone who has to be careful with low back tweaks, this is a scary workout I’m not conditioned for. My goal was to be smart and not get hurt. Wearing lifters for the pistols really affected the rope climbs and not in a good way. Just a nasty workout all around with so much interference on the low back in all three spots. Got through 28/50 pistols for 209 reps.

Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • PVC Passes

Conditioning

  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 2 Legless Rope Climbs (11′, no jump)
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 40 DU
    • 10 C2B
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 12 HSPU
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 30 Zeus DU
    • 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

I’ll get these in later after dinner.

The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

  • 15 Air Squats
  • 10 Russian KBS (44#)
  • 20 PVC Pass Throughs
  • 5 Shoulder Presses (PVC)

Strength

Push Press

  • 10×45#
  • 5×95
  • 5×125
  • 5×155
  • 5×185
  • 3×205
  • 1×220
  • 1×235
  • 1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

  • 10 Sit-ups

In between some of the push pressing.

Conditioning

  • 50-40-30-20-10 Front Squats (45#)
  • 50-40-30-20-10 Russian KB Swings (53#)
  • 2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

  • 45s Row
  • 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 15 Air Squats
  • 10 cal Row
  • 10 Wall Balls (20#, 10′)
  • 5 Good mornings (45#)

Strength & Midline

Deadlift

  • 10×35#
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

  • 1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 15 Burpees
  • 5 Bench Press (185#)
  • 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

A Leg Up

Last night I played a quick 18 holes (riding in a cart) in less than 2.5 hours. I wish every round of golf could be that fast.

Open gym at 10am…

Conditioning

30:00 AMRAP

  • 2 Legless Rope Climbs (13′)
  • 25/25m walking Sled Push (180#)
  • 10 Decline Push-ups (feet on curb)
  • 50/50m Single Arm Farmer Carry (70# KB)

Originally written as 10 rounds, but I put a 30 minute cap on it and nobody finished. I got through 9 rounds and the rope climbs. Wore a glove on my left hand to protect my ripped palm and my right hand just aches now from the rope. Since we only have two ropes and two sleds I knew there would be some rest built in to this workout, otherwise I would have been able to finish. I was getting real close to failure on those rope climbs, so 20 legless in a long workout seems to be my limit. Started out with only one 45# plate on the sled, but it was really easy so added a second one.

Tabata

  • Bottom-to-Bottom Air Squats

Started out hot, faded in the middle, and pushed at the end to hit 100 reps. Didn’t know it until I recorded my score on BTWB, but that ties my best from three years ago when I last did this.

Midline

  • 150 Sit-ups

I’ve done 100 many times but never 150 in a row. It’s not fun. Went unbroken in 5:41. I’m going to feel those for a few days.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprints @ 5, 10, 15, 20.

I expected week five to keep progressing, but it takes a slight step back on the first polarized and endurance workouts. I got 707 cals and 14.46 km.

Might be a light week for workouts as long as golf doesn’t get rained out (looks like it’s going to rain tomorrow), since I’m also going to watch a pro tournament this week.

Ripe from the Rope

Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.

Warm-up

  • 2:00 Assault Bike
  • 5 Rounds
    • 3/3 Worlds Greatest Stretch
    • 7 Hand Release Push-Ups
    • 10 Air Squats

Conditioning

18:00 EMOM (alt)

  • 12 cal Assault Bike
  • 20 V-Ups
  • 2 Legless Rope Climbs (13′)

Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.

Gymnastics

We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.

5:00 EMOM

  • 10 C2B Pull-ups

Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.

Legs Wouldn’t Have Helped

Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 10/10 Spiderman Stretch
  • 1:00 Row
  • 50 Double Unders

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 3×205
  • 3×235
  • 7x3x255

When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!

Conditioning

10 Rounds

  • 25 Double Unders
  • 5 Burpees
  • 1 Legless Rope Climb (13′)

Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!

Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 15 Push-ups
  • 5 Rope Pulls

Conditioning

E5M – 4 Rounds

  • 500m Row
  • 25 Hand Release Push-ups
  • 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

  • 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
  • 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
  • 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 17th workout from the shoulders program, which would have been…

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-ups

3 Sets (each arm)

  • 10 Single Arm Shoulder Press (50#)
  • 1:00 Rest

Safe is Strong

 

My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.

Active Life – Bulletproof Shoulders 8

Warm-up

  • 10 Push-up Shoulder Taps
  • 10 PVC Passes

Odd this wasn’t 2-3 rounds.

4 Sets (each arm)

  • 6 Single Arm High Pull (35#)
  • 45s Rest between arms

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 1:00 World’s Greatest Stretch (each side)

Strength

Back Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×215
  • 1×235
  • 2x3x215
  • 5×195
  • 10×185

The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.

Conditioning

  • 4-3-2-1 Rope Climbs (13′)
  • 20 Shoulder Taps
  • 20 Wall Balls (20#, 10′)

Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.