A Kettlebell and a Partner

Body feels good. Worked out at 10am.


  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes


  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

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#)
  • 80 T2B
  • 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.


3 Sets

  • 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.

Arms on Arms

I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.


  • 5:00 SkiErg (1,053m)
  • 20 PVC Passes

Handstand Balance Breakthrough

6:00 EMOM (alt)

We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!


3 Sets

  • EZ Bar 21s (56#)
  • 12 Tricep Pulldowns (rope, 65#)

3 Sets

  • 10/10 Single Arm Bench Supported Curl (25#)
  • 10 EZ Bar Skull Crushers (66-71-76#)

3 Sets

  • 8/8 Static DB Hammer Curl (30#)
  • 10/10 Tricep Kickbacks (25#)

3 Sets

  • 5 Wrist Curl (12#)
  • 5 Reverse Wrist Curl (12#)
  • 10 Plate Hammer Curl (10#)

Massive pump!


15:00 AMRAP

  • 5 Strict C2B Chin-ups
  • 15 Ball Slams (20# MB)
  • 10 DB Push Jerks (40# DBs)
  • 15 Seated Tucks

More arms on arm day? Yep!! This went well and I got through 6+30.