Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

Partner Buy-in

Buy-in:

  • 4x 11/15 cal Row

AMRAP

  • 10/10 DB Hang C&J (40#)
  • 20 Renegade Rows (40#)
  • Rest
  • 10 HSPU
  • 160’ Suitcase Carry (73#)
  • Rest
  • 20 Russian KBS (53#)
  • 40s Sandbag Hold (100#)
  • Rest

Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.

Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

Hold It

4 Rounds

  • 15/10 cal Row / Sandbag Hold (100/65#)
  • 20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
  • 20/16 Box Jump (20″) / Plank
  • 16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)

One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

  • 20 PVC Passes
  • 5 Pendlay Rows (65#)
  • 5 Pendlay Rows (95#)

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

  • 10 Pendlay Rows (115#, supinated)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows (wide)
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

  • 24 Side Crunches
  • 20 Plyo Lunges (20# DBs)
  • 50s Sandbag Hold (100#)
  • 12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Great Partner Chipper

Conditioning

Partner Chipper

  • 40 Burpee Box Get Overs (42”)
  • 100 Wall Balls (20#, 10′)
  • 10 Sled Drag (128′, 25 + 100/55#)
  • 100 Wall Balls
  • 40 Burpee Box Get Overs

Went split the burpees 6 for me and 4 for B since we were using the same height. Then we each did 30-20 wall balls to do some larger sets. For the sled drag we did 2 trips each, 2 trips each, and then 1. Split up the wall balls and burpees the same on the way back. Finished in 26:26

Midline

4 Rounds

  • 1:00 Sandbag Hold (100#)
  • 10 Strict T2B
  • 30s Rest

When this started I was worried it was going to be terrible, but it was actually really good. I used an old pair of grips and split the T2B 7-3 each round. Finished in 8:48.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

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 (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

Starting to Squat Some Weight

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.

Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

  • 5:00 BikeErg (2,506m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 High Hang Muscle Clean (45#)
  • 10 Front Squats (45#)
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean
    • 2 @ 95
    • 1 @ 135
    • 1 @ 155
    • 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

  • 2 @ 75%
  • 3 @ 80%
  • 2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

  • 2:00 AMRAP
    • 20 cal BikeErg
    • MAX Distance Farmer Carry (60# DBs)
  • 1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 DB Side Crunches (20#)

Heavy But Good

Went far a three mile walk last night. My lats are a bit sore. Out in the garage at 4pm.

Conditioning

Teams of 2 (cals each)

  • 50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Brandi went first, so I’d have the shorter rests. I picked up the pace each set. We finished in 14:36. My legs were burning near the end, but a pretty good warm-up for some squatting.

Gymnastics

7 Sets

  • 3 Handstand Kick-ups

Done after each set of front squats. Starting to get some of the feel back already.

Strength

Front Squats

  • 10×45
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175
  • 5×185

Felt heavy, but overall pretty good. Easing back in to some squats in case there is a test during the AGOQ. I belted up for the last two or three sets.

Midline

4 Rounds

  • 45s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 45s Plank
  • 20 Seated Leg Lifts over DB

Finished in 12:35.