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.
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.
Ran errands this morning and were out in the garage around 11:30.
40:00 AMRAP
80 cal BikeErg
70 cal SkiErg
700 Run
80 cal Row
With those big numbers on the machines is was really a mental battle to stay in it and keep up a decent pace. I finished two rounds with about 8 seconds to spare. Then I mowed the lawn.
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.
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.
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!
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.
Yesterday it ended up raining on and off most of the day, so I obviously didn’t golf. Out in the garage at 4pm.
Hung up my shorty rope and did a refresher on how to climb a rope using my legs because I probably hadn’t done it in two or three years. At the old gym the ceiling was like 12-13 feet and the reps were usually small whenever the movement came up, so I’d always go legless. Got the hang of it enough to survive AGOQ Event2
30:00 EMOM (alt)
15 cal Row
15 cal BikeErg
12 cal SkiErg
Took 40-45 seconds each and got progressively faster.
Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.
Warm-up
3:00 BikeErg (1,523m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
DB Shoulder Press
10×15
5×30
5×40
Weightlifting
Squat Clean + Hang Squat Clean
5×45#
3×95
2×135
155
175
185
195
205
210
215
220
I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.
Conditioning
Partner
800/550m Row
40 Double DB Deadlifts (50/35#)
800/550m Ski
40 Double DB Shoulder to Overhead (50/35#)
1,600/1,100m BikeErg
40 Double DB Squats (50/35#)
1,600/1,100m BikeErg
40 Double DB Shoulder to Overhead (50/35#)
800/550m Ski
40 Double DB Deadlifts (50/35#)
800/550m Row
So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.
Midline
E4M – 4 Rounds
50s Sandbag Bear Hug Hold (100#)
20 DB Pull Throughs (60#)
50s Plank
30 alt DB Side Crunches (25#)
No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.
This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.
Warm-up
10 Deadlifts (45#)
10 Deadlifts (105#)
10 Kip Swings
5 Deadlifts (155#)
Conditioning
3 Rounds
20 cal SkiErg / BikeErg / Row
20 GHD Sit-ups (modified sitting on a MB)
20 cal SkiErg / BikeErg / Row
20 Deadlifts (185/125)
20 cal SkiErg / BikeErg / Row
20 T2B
5:00 Rest
Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.
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.
