Back At It

My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • 20 Arm Circles

Back

4 Sets

  • MAX Strict Pull-ups (10-6-5-5)
  • 1:00 Rest

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 10 Seated Cable Row (71#)
  • 90s Rest

Conditioning

8 Rounds

  • 1:00 TrueForm Run (.15-.16-.17-.17-.17-.17-.18-.18 km)
  • 1:00 cal Row (13-14-15-15-15-16-16-16)
  • 1:00 cal BikeErg (15-16-16-17-17-18-19-20)
  • 1:00 Rest

Ballpark guesses on the reps. Felt good to move today.

Issues with Grips

Partner Chipper

  • 60 cal BikeErg (12/8)
  • 50 Bar MU / Pull-ups (2×5 MU, 3×5 C2B Pull-ups)
  • 100 DB Box Step-ups (24″, 2×25# DBs)
  • 30 Dragon Flags
  • 100 Burpees
  • 100 DB Hang C&J (25# DBs)
  • 60 DB Push-ups
  • 128 cal Row (20/12)

I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.

We finished in 35:57.

Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

  • Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

  • 12/8 cal Row
  • 12 Incline DB Back Fly (20#)
  • 12/8 cal SkiErg
  • 12 Double Handle Pull to Chest (60#)
  • 15/10 cal BikeErg
  • 50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Ouch! Took me 8:21.

Calf Strikes Again

Warm-up

  • 20 PVC Passes
  • 3 Sets
    • 40′ Tip toe Walk
    • 10 Calf Raises

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

  • 30 Double Unders
  • 5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

  • 20 Leg Lifts
  • 20 OH DB Crunches (60#)
  • 14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Big MU Sets

Warm-up

  • 20 PVC Pass Throughs
  • Shoulder Mobility
  • 5 Ring Kip Swings
  • 10 Lunges
  • 5 Ring Kip Swings
  • 10 Arm Circles
  • 1 Muscle-up

Conditioning

25:00 EMOM (alt)

  • 7 Muscle-ups
  • 20 Plyo Lunges
  • 15 DB Push-ups
  • 15 cal Row
  • Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

  • 50m Suitcase Carry (70#)
  • 40 OH Plate Flutter Kicks (25#)
  • 30 Russian Twists (25# plate)
  • 20 Plank Jumps (feet narrow to wide)

Cardio Pumped Back

Last night we finished up with the rocks around the outdoor gym area. This morning spent several hours organizing the non-gym side of the garage.

Conditioning

We went for the run around the soccer fields and back home, which is 2.72 miles. We did it in 28:30 today which is about 90 seconds better. Brandi was feeling good, but I was dying because I hadn’t eaten enough. Slammed a coke and had some rice cakes when we got home.

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

Not much rest here because you went again as soon as the other person got off the rower. Really felt the burn with the dumbbells.

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (104-104-93-93#)

Same thing here with slightly more rest because the calories take longer. This one really stung though and I had to drop weight even though I’d already gone lower than I usually would.

These supersets were an idea I came up with and they worked much better than I ever expected. Will have to keep them in the rotation for a bit.

45 Reps on the Bar

I walked 18 holes on Thursday and played great.

Conditioning

5 Rounds

  • 3 Bar Muscle-ups
  • 15 Wall Balls (20#, 10′)
  • Partner does couplet
  • 3 Bar Muscle-ups
  • 12 cal Row
  • Partner does couplet
  • 3 Bar Muscle-ups
  • 20 Reverse Lunges
  • Partner does couplet

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.

Midline

4 Round Tabata

  • OH Crunches (legs up, 50# DB)
  • Bicycles
  • DB Pull-throughs (50#)
  • Hollow Hold

I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.

24 Not 30

My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)

24:00 EMOM (alt)

  • 50 DU
  • 12 Burpees
  • 15 cal Row
  • 4 Wall Walks
  • 15 Pull-ups
  • 20 Russian KBS (70#)

When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

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.