Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, p104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.
10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)
As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.
With our new training block, epic back days are making a return. Out in the garage at 3:30pm.
5:00 TrueForm Run
10 DB Shrugs (40#)
10 Kip Swings (wide grip)
5 Strict Chin-ups
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)
10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)
8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)
10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)
It was good to be back to doing a long back day!
20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.
An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.
I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.
30:00 AMRAP (Partner)
80 H2H KBS (53/35#)
60 Single Arm C&J (53/35#)
60 Goblet Squat (53/35#)
80 Single Arm OH Lunge (53/35#)
Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.
10 Seated Cable Row (double handle, 126#)
10/10 Tricep Kickbacks (25# DB)
10 DB Fly (40# DBs)
I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.
Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
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 took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
Turned out I didn’t have pink eye. Must have been some type of irritation after mowing the lawn in the morning yesterday. It was all good later in the day. My entire body hurt last night, through the night, and this morning from laying laminate flooring for almost 6 hours. I slept like shit because I couldn’t get comfortable. After my coffee and doing more work on the new office flooring this morning I actually felt much better. Out in the garage at 9:30 for the workout, in the middle of a big storm, which cooled things down and gave us a nice breeze. The humidity kicked in later.
I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.
12 Straight Arm Lat Pulldowns (55#)
I’m still doing these with an open palm, but I feel like my hands are going to slip sooner or later since my homemade lat bar rotates.
12 Wide Grip Lat Pull Downs (85#)
12 Behind Neck Lat Pull Downs (85#)
12 Close Grip Lat Pull Downs (85#)
These are terrible every fucking time. The pulleys on my system seem to be failing. Maybe I need something that can handle more volume, because this is the second different type I’ve tried.
12 Seated Cable Row (double handle, 85#)
12 Seated Bent Over Back Fly (2@35, 2@30# DBs)
I was losing form and cheating too much so I dropped to lighter dumbbells for the last two sets.
10/10 Single Arm Landmine Rows (45 + 40-45-50-55#)
I kneeled on a bench with one leg and arm again to help give my back some support. Felt better with the movement this week.
16 OH Crunches (w/ pause, 50# DBs)
40 Weighted Bicycles (5# ankle weights)
8/8 Hip Abducted Evil Wheels
100m Front Rack Carry (155#)
I kept the ankle weights on for everything again. I really don’t even notice them on the carries anymore. This was one of the worst weighted ab workouts we’ve done, especially since it was only three sets. The front rack carries suck for that distance, but I got through them without a problem. Don’t get me wrong, I was breathing like I just ran a 7:00 mile after each set.
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
25:00 BikeErg (12,750m)
20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
8 Strict Chin-ups
Why are these so hard?
10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.