Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

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

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

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

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

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

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

  • MAX Strict Wide Pull-ups
  • 1:00 Rest

I got 8-6-6-6.

4 Sets

  • 10 Pendlay Rows (115#)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

  • 3:00 SkiErg (650m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 10 Kip Swings
  • 10 PVC OHS
  • 10 OHS (45#)
  • 5 Kip Swings
  • 5 OHS (75#)

Conditioning

  • 21-15-9
    • OHS (95#)
    • C2B Pull-ups
  • 5:00 Rest
  • 45 OHS (95#)
  • 45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (667m)
  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • Deadlift
    • 10×45
    • 10×135
    • 5×165

Conditioning

  • 50 cal Row
  • 75 DU
  • 35 Strict HSPU
  • 75 DU
  • 20 Deadlifts (185#)
  • 75 DU
  • 35 HSPU
  • 75 DU
  • 50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

  • 10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
  • 10 RDL (70# KB)

3 Sets

  • 10/10 Step-ups w/ Knee Raise (20”, 40# DB)
  • 20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

260 Going Up

Felt beat this morning when I got out of bed. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,557m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 2x3x135

Weightlifting

12:00 – EMOM

  • 1 Power Clean

I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!

Conditioning

12:00 AMRAP

  • 9 Deadlifts (95#)
  • 6 Hang Power Cleans (95#)
  • 3 Push Jerks (95#)
  • 9 Burpee Pull-ups

I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

  • 5:00 TrueForm Run (0.76 km)
  • Crossover Symmetry Activation
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • 15 PVC Passes

Back & Biceps

3 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

  • 10/10 Kroc Row (60# DB)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Seated Wide Row (104-104-115-115#)
  • 10 Incline Curls (30# DBs)

3 Sets

  • 12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

  • 15 Incline Pullovers (rope, 49-60-65#)
  • 15 EZ Bar Curls (46#)

4 Sets

  • 10 Shrugs (60# DBs)
  • 15s Shrug Hold
  • 1:00 Rest

Midline

E2M – 5 Rounds

  • 14 alt V-ups
  • 14 Leg Lifts
  • 14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

Not Today

Walked 18 holes yesterday. Was chilly to start and turned out great. May have been one of the last decent days to play. Went to the park at 4pm today.

Warm-up

  • 20 PVC Passes
  • 5 Kip Swings
  • 400m Run

Gymnastics

MAX Muscle-ups

I did 14-10-8. Not my day for a new max set, even though 14 is still solid and only two shy of my best.

Conditioning

10 Rounds (each)

  • Sandbag Bear Hug Hold (100#)
  • Shuttle Run (10-10-20-20-30-30y)
  • 15 Push-ups

I started with the hold and Brandi did the running and push-ups, then we’d swap work. We got through five rounds at 8:35 and finished at 17:38.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Lying Leg Raises
  • 12/12 Side Plank Bounces

Recovery Will Be Fun

While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.

Warm-up

  • 20 PVC Passes
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Goblet Squats (53#)

Conditioning

40:00 EMOM

  • 25/25m Suitcase Carry (70# KB)
  • 12 Burpees
  • 10 HSPU
  • 40s Jump Rope / Lateral Hops
  • 12 Goblet Squats (53# KB)

Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.

Midline

3 Rounds

  • 12/12 Partner Banded Rotations (blue)
  • 12/12 DB Side Plank Bounces (35#)
  • 12 OH Crunches (50# DBs, 2s pause)
  • 12 Jack Knives (20# DB + 5# ankle weights)

We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!