After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

  • 10 Seated Cable Row (115-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

  • 10 Lat Pulldowns (115-120-126#)
  • 10 Underhand Lat Pulldown (115-120-126#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

  • 3 Rounds
    • 500m Row
    • 12/12 Side Bends (70# KB)
    • 20 Seated Leg Lifts over DB
    • 24 Russian Twists (35# DB)
    • 35s Hollow Hold
  • 1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

40 Cleans

My legs and shoulders seem tired.

Warm-up

  • 3:00 BikeErg (1,538m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1×195

Weightlifting

E15S – 10:00

  • 1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

  • 20 Single DB Box Step Overs (50#, 24″)
  • 20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

  • 20 OH Leg Lifts (20# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (20# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.

Cycling AMRAPs

Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.

Warm-up

  • 3:00 SkiErg (696m)
  • 3 Sets
    • 10 Air Squats
    • 10 PVC Passes
    • 10 Scap Push-ups
  • 30 Hops

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 18 Russian KBS (53/35#)
    • 12/8 cal BikeErg (standing)
  • 2:00 Rest
  • 4:00 AMRAP
    • 30 DU
    • 12/8 cal Row
  • 2:00 Rest

This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.

Midline

3 Sets

  • 20 OH Leg Lifts (25# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (25# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.

Was pretty exhausted after today’s work.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

  • 3:00 TrueForm Run (530m)
  • Eagle Arms
  • Butcher’s Block
  • Back to Wall Shoulder Opener
  • Dead Hang Partner Push

Conditioning

30:00 AMRAP

  • 300m TrueForm Run
  • 20 Squat Jumps
  • 24/16 cal Row
  • 20 Ball Slams (30#)
  • 24/16 cal Ski
  • 20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

  • 20 Lying Leg raise to DB (30#)
  • 20 Leg Lifts over DB
  • 20 Overhead DB Sit-ups (30#)
  • 20 alt Hip Dips
  • 10/10 Plank Toe touch + knee to elbow + knee cross body
  • 1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.