Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Testing a Strategy Through Half Murph

Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.

Conditioning

  • 850m Run
  • 5 Rounds
    • 30 Air Squats
    • 10 Pull-ups
    • 20 Push-ups
  • 850m Run

I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.

I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.

Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.

Midline

4 Rounds

  • 10/10 Partner Banded Rotations & Holds (red)
  • 10/10 KB Side Bends (70#)
  • 10/10 One Arm Weighted Single Leg V-ups (20#)

Legs

4 Rounds

  • ~35s Bottom Squat Hold
  • 20 Plyo Lunges

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

  • 5×20/14 cal BikeErg (standing)
  • 125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

  • 12 EZ Bar Skull Crushers (61#)
  • 8/8 Static DB Curls (20# DBs)
  • 8 Dumbbell Curls (20# DBs)
  • 10/10 Side Bends (70# KB)

3 Sets

  • 20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
  • 10 Reverse Barbell Curls (35-50-55#)
  • 15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.

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.

Not Even Five Rounds

Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.

Warm-up

  • 4:00 SkiErg (911m)
  • 5/5 Single Arm DB Hang C&J (15#)
  • 5/5 Single Arm DB Hang C&J (30#)
  • 5/5 Single Arm DB Hang C&J (40#)

Conditioning

7 Rounds

  • 40 Double Unders
  • 20 Air Squats
  • 5/5 Single Arm DB Hang C&J (50#)

I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.

Midline

4 Rounds

  • 20 OH Plate Crunches (45#)
  • 20 alt Side Crunches
  • 20 Russian Twists (45#)
  • 10/10 Side Bends (70#)

Finished in 9:26, doing everything unbroken.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,506m)
  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 5 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 3:00 EMOM – 3 C&J (135-145-155)
  • 3:00 EMOM – 2 C&J (165-175-185)
  • 4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

  • 12/12 Side Bends (70# KB)
  • 12/12 Partner Banded Rotations & Holds (red)
  • 12 Evil Wheels
  • 12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,060m)
  • 20 PVC Passes

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

  • 20/20s Weighted Side Plank (30#)
  • 20s Superman Hold
  • 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

  • 10/10 Single Leg RDL (foot on wall, 70# KB)
  • 10/10 Single Leg Glute Bridge (2s pause)