Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
Feeling yesterday’s workout already. Out in the garage at 9:30 to start.
I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.
Handstand Balance Breakthrough
20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold
Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.
Back & Chest
10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold
12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)
Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.
I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.
5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)
14:00 AMRAP w/ Partner
30 Hang C&J (95/65#)
15/10 cal SkiErg
15 Deadlifts (135/95#)
14:00 AMRAP w/ Partner
15/10 cal Row
20 Hand Release Push-ups
30 DB Hang C&J (35/20# DBs)
I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.
In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.
Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.
50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels
Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!
My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.
Out in the garage at 3:30 today.
5:00 BikeErg (2,313m)
2×10/10/10/10 Steamboats (each leg)
10 Strict T2B
30s OH Barbell Hold (135#)
15 Low-Pulley Knee-Ins (26#)
30s OH Barbell Hold (135#)
10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)
Was drenched in sweat midway through this. Good combination.
10 Tuck Jumps
20 alt DB Hang Snatches (35#)
1,000m BikeErg / 500m Row / 500m SkiErg
30 Lateral Hops
20 Single Arm DB S2OH (50#)
10 Single DB Step-ups (24″, 50#)
I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!
I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.
5:00 BikeErg (2,314m)
80’ Lateral Monster Walks
80’ Monster Walks
10 Cossack Squats
16 alt Goblet Cossack Squats (35-40-45-50# DB)
8/8 Landmine Curtsy Lunges (115-115-125-135#)
Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.
16 alt Double Dumbbell Step-ups (24″, 40# DBs)
50m Tip Toe Farmer Carry (40# DBs)
I bet we’ll feel those new farmer carries in a day or two.
15 cal Row
10 Burpees over Rower
15 cal Bike Erg
No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.
12 Parallette Shoots Throughs
12 OH Crunches (50# DBs, 2s pause)
20 Floor Wipers (50# DB)
20 OH Side Bends (25# DB)
So much shoulder fatigue here from holding shit overhead!
Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.
Practiced some handstands with feet off the wall.
12 Seated Incline DB Curl (30#)
12 Cable Hammer Curl (rope, 40#)
DB Curl 21s
I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.
2:00 Burpee Pull-ups
3:00 400m Run + Rest
This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.
An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!
When I came up with this one, I wrote “GRIPPY!!” in my notes.
I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
Used 45-95-105-115#, which is the same as last time we did this.
10/10 Cable Pull Down & Across (handle, 20#)
10/10 Cable Tricep Cross Body Extension (handle, 20#)
10 Overhead Tricep Cable Extensions (rope, 35#)
Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!
My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.
10 Monster Band Squats
20 PVC Passes
12/12 Hanging Oblique Raise
12 Weighted V-ups (20# MB)
12/12 Wood Chopper (30# DB)
30s Seated Plate Twist (10# plate)
Took exactly 16:00!
40/30 cal BikeErg
40 DB Push Jerks (30/20# DBs)
40/30 cal Row
I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.
We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.
Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.
Haven’t had any real weight like that on my back since the end of December.
When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!
10 Parallette Shoot Throughs
30 Russian Twists
The shoot throughs are much easier when not paired with V-ups!
Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!
Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.
700m Run (around the block)
I decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.
After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.