Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 10×15#
    • 5×20
    • 5×30
  • 5 Deadlifts (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 C&J (75#)

Strength

E2M – 5 Rounds

  • 10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

  • 700m Run
  • 15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (hold up on PVC)
  • 16 Plank Hops
  • 12 Seated Pike Double Leg Lifts

Mayhem Daily

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.

Warm-up

  • Dead Hang
  • PVC Passes

Conditioning

  • 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.

Midline

4 Rounds

  • 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.

Accessory

  • 2x30s Dead Hang Partner Push
  • 2×30/30s Eagle Arms
  • 2×30/30s Single Leg Balance Board

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

  • 3 Rounds
    • 1:00 BikeErg (511-520-532m)
    • 30s Dead Hang
    • 10 PVC Passes
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (20#)
  • 10 alt DB Hang Snatch (35#)
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

  • 5 Strict Pull-ups
  • 10 Sumo KB Deadlifts (70#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 24 Plank Hops
  • 12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

  • 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

  • 12 EZ Bar Curl (56-56-61#)
  • 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

  • EZ Bar 21s (45-51-51#)
  • 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

  • 10 Hammer Curls (35#)

Midline

3 Rounds

  • 40 Weighted Flutter Kicks
  • 20 Weighted alt V-ups
  • 20 OH Plate Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.

259 Dubs

Warm-up

  • 2:00 TrueForm Run (0.34 km)
  • 20 PVC Passes
  • 10 Double Unders
  • 10 Deadlifts (45#)
  • 10 Deadlifts (85#)
  • 5 Double DB Hang Cleans (40#)

Skill

3:00 AMRAP

  • Double Unders

I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.

Conditioning

14:00 AMRAP

  • 10 Deadlifts (135/95#)
  • 10 Double DB Hang Cleans (50/35#)
  • 10 alt Renegade Rows (50/35#)

I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 30s Plank Hops
  • 12 Seated Leg Lifts

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

  • 3:00 SkiErg (678m)
  • Crossover Symmetry Activation
  • 2 Sets
    • 10 Toe Touches
    • 10 PVC Passes

Conditioning

5 Rounds

  • 1:30 DB Burpee Box Step Overs (24″, 35# DBs)
  • 1:30 Rest
  • 1:30 cal SkiErg
  • 1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

  • 20 w. Hollow Flutter Kicks (10# plate)
  • 20 w. alt V-ups (10#)
  • 20 w. OH crunches (10#)
  • 20 Russian Twists (10#)
  • 20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Push-ups with Hands

Warm-up

  • 3:00 SkiErg (693m)
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 3:00 Wrist Warm-up
  • 20 PVC Passes

Conditioning

  • 12-9-6
    • Strict HSPU
    • Box Jump (24/20″)
  • 4:00 Rest
  • 15-12-9
    • HSPU
    • Box Jump Over (24/20″)
  • 4:00 Rest
  • 18-15-12
    • HR Push-up
    • Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

  • 4:00 Row
  • 4:00 BikeErg
  • 4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

  • 5 bad leg
  • 5 good leg
  • 2×5 finding balance

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.