Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
5:00 BikeErg (2,309m)
20 PVC Passes
3×10 Calf Raises
Shoulder Band Mobility
40 Lateral Hops
40 Front/Back Hops
10/10 Single Calf Raises on Step
10 Jump Rope
10 Double Unders
4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
10 cal SkiErg
30s Dead Hang
10 DB Push Press (20# DBs)
10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.
McGill Big 3
10-8-6 Side Planks
10-8-6 Bird Dogs
Out in the garage at 4pm today.
10:00 Airdyne (199 cals, 5.03 km)
20 Monster Squats
20 PVC Passes
5 Deadlifts (35# DBs)
5 Deadlifts (50# DBs)
It’s been weeks since I’ve warmed up that much for anything.
Support Your Local Box Fundraiser #3
50 DB Deadlifts (50/35# DBs)
50 AbMat Sit-ups (no arms)
50 Step-ups (24/20″)
50 Single Arm DB Thrusters (50/35#)
My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!
Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.
Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.
50 cal Ski/Row/Ski
5/5/5/5 Hang DB C&J (50/35#)
This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.
This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.
Not feeling sore anywhere. Out in the garage just before 4pm.
10:00 Airdyne (190 cals, 4.9km)
5 Shoulder Press (125#)
10 Lateral Raises (10# plates)
First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.
5:00 AMRAP — 1-2-3-4-5…
I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.
8/8 Kroc Rows (53# KB)
6 Evil Wheels
30/30s Single Arm Overhead Hold (53# KB)
I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.
I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.
Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.
Last night I slept 9.5 hours! Out in the garage at 4pm.
5:00 Airdyne (99 cals, 2.51 km)
50 Thrusters (45/35#)
I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.
3:00 Banded Bear Hug Marches (30# Slam Ball)
12/12 Lateral Step-ups (24″)
12/12 Banded Bulgarian Split Squats (red, 3 count descent)
Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.
Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.
This was done in the I Go You Go style with Brandi. Got it from TeamRichey, but went lighter than them and glad we did. It got terrible real quick. When I got to 16 I started to feel like I was going to fail a rep. I didn’t have to break though until I had 4 left in the final set. Almost made it unbroken! We finished in 13:12. I could barely stand up for a good 10-15 minutes afterwards. Those are going to hurt for 3-4 days.
Warmed up bench press with eight at 45-95-135.
1 Giant Set
8 Bench Press (165#)
8 DB Flyes (35#)
8 Bench Press (165#)
3 Giant Sets
8 Bench Press (165#)
8 DB Flyes (30#)
8 Bench Press (165#)
Much harder than I expected!
Did my banded PT exercises and then the core work.