Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

  • 5:00 BikeErg (2,506m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 High Hang Muscle Clean (45#)
  • 10 Front Squats (45#)
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean
    • 2 @ 95
    • 1 @ 135
    • 1 @ 155
    • 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

  • 2 @ 75%
  • 3 @ 80%
  • 2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

  • 2:00 AMRAP
    • 20 cal BikeErg
    • MAX Distance Farmer Carry (60# DBs)
  • 1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 DB Side Crunches (20#)

Watching

Rested yesterday, while watching my nieces for the night. It was nice to have the day off exercise after 21.3 and 21.43. Out in the garage by 2pm I think.

40:00 AMRAP – Partner

  • 30 H2H KBS (53#)
  • 16 cal BikeErg (standing)
  • 30 Big Hollow Flutter Kicks (20# KB OH)
  • 30 alt Side Crunches
  • 80 Jump Rope (singles)
  • 12 cal SkiErg

Worked out with B, each doing the assigned reps per movement (she had some differences in calories). She started and we both got through 5 rounds plus she got two swings. This was a good one to just move. Will be taking it on the easier side to recover from the three weeks of the Open.

Watching the leaderboard to see if I stay in the top 10%. Looking good right now.

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

  • 12 EZ Bar Curls (56#)
  • 12 Tricep Pushdown (71#)

3 Sets

  • 12 In and Out Curls (25#)
  • 12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

  • 20 alt V-ups
  • 30 alt Side Crunches
  • 20 Weighted Hollow Flutter Kicks (25# plate)
  • 10 Supermans

Conditioning

20:00 EMOM (alt)

  • 15 Burpees
  • 30 Plyo Lunges
  • 15 DB Push Press (30# DBs)
  • 30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

  • 2:00 SkiErg (406m)
  • 20 PVC Passes

Midline

4 Rounds

  • 30 Hollow Rocks
  • 30s Sandbag Hold (100#)
  • 20s Superman
  • 20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

  • 1-2-3-4-5… Strict Pull-ups
  • 2-4-6-8-10… DB Goblet Squats (50#)
  • 2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

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.