Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.
- 27-24-21-18-15-12-9-6-3 Push-ups
- 20 Squat Jumps
Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.
- 40s Sandbag Bear Hug Hold (100#)
- 20 DB Pull Through (50#)
- 40s Plank
- 20 Seated Leg Lifts
Not for time. Was a good combination though, especially the pull throughs right to a plank.
- 2x30s Dead Hang Partner Push
- 2×30/30s Eagle Arms
- 2×30/30s Single Leg Balance Board
- 16 PVC passes
- 10 DB Bench Press (35#)
- 10 DB Fly (20#)
- 10 DB Bench Press (60# DBs)
- 10 DB Fly (35# DBs)
- MAX Plate Press (35#)
This added up quick. Got 20-20-10 for the plate presses.
20:00 EMOM (alt)
- 40s Sandbag Bearhug Hold (100#)
- 15 Burpees
- 40s Double DB Overhead Hold (35# DBs)
- 60 Double Unders
Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!
- 40 OH Hollow Flutter Kicks (20# KB)
- 30 Reverse Crunch
- 20 Russian Twists (45# plate)
- 10 PVC Sit-ups
This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.
My shoulders are a bit angry from yesterday. Out in the garage after 4pm.
- 2:00 SkiErg (406m)
- 20 PVC Passes
- 30 Hollow Rocks
- 30s Sandbag Hold (100#)
- 20s Superman
- 20 alt Side Crunches
Took about 10:45. I split the rocks up 18-12 the last two rounds.
- 1-2-3-4-5… Strict Pull-ups
- 2-4-6-8-10… DB Goblet Squats (50#)
- 2-4-6-8-10… Box Step Overs (24″)
I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
- 10 cal SkiErg
- 30s Dead Hang
- 10 Lunges
- 10 DB Push Press (20# DBs)
- 10 Strict Pull-ups
- 20 DB Goblet Lunges (50#)
- 20 cal Row
- 10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
- 10 OH Crunches (50# DBs, 2s pause)
- 30s Sandbag Hold (100#)
- 7/7 Hip Abducted Evil Wheels
- 30/30s Side Planks
Took about 17 minutes to do without breaks.
Walked 18 holes yesterday. Was chilly to start and turned out great. May have been one of the last decent days to play. Went to the park at 4pm today.
- 20 PVC Passes
- 5 Kip Swings
- 400m Run
I did 14-10-8. Not my day for a new max set, even though 14 is still solid and only two shy of my best.
10 Rounds (each)
- Sandbag Bear Hug Hold (100#)
- Shuttle Run (10-10-20-20-30-30y)
- 15 Push-ups
I started with the hold and Brandi did the running and push-ups, then we’d swap work. We got through five rounds at 8:35 and finished at 17:38.
E2M – 5 Rounds
- 16 alt V-ups
- 16 Lying Leg Raises
- 12/12 Side Plank Bounces