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.
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.
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.
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.
Nick Momrik's Fitness Logs 