Warmed up with 10 DB Bench Press with 30 pounders.
12-10-8 DB Bench Press (50#)
12-10-8 Seated Cable Row (104#)
4-3-2 Strict Pull-ups
We’re really enjoying the stuff like this with minimal rest while your partner goes. Yes, it’s 9 sets of each movement! Much harder with B doing pull-ups instead of lat pulldowns, so I couldn’t do 3 pull-ups on the end of each round like last week.
We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.
I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.
2:00 BikeErg (861m)
50 Parallette-facing Burpees
The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.
12 Seated Wide Grip Cable Row (93#)
12 Seated Back Fly (30#)
12 Lat Pulldowns (lean back, 93#)
8/8 Kroc Row (60# DB)
12 Straight Arm Pulldowns (60#)
12 DB Pullover (50#)
Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.
Going to be 90s all weekend. Feeling my glutes from the lunges.
alt Side Crunches
Stiff-Legged Deadlift (75#)
Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.
10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)
10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)
The second set felt easier, so I’m wondering if I had it set to 104 pounds.
My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.
15 Seated Wide Grip Horizontal Row (93-104-104#)
15 Incline Back Fly (20# DBs)
15 Seated Double Handle Row (104#)
15 Incline DB Row (30# DBs)
Higher rep back work to help with Murph volume.
50 Handstand Push-ups
50 Push Press (95/65)
Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.
Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.