Tag: Single Arm Single Leg V-up

So Much Farmer Carry

Hottest day of the year so far and I had a busy day working on a bunch of projects. Filled dirt where the front tree was. Dug out a rotted stump in the back yard and then filled that with dirt. Cleaned some stuff in the car. Finally finished the last pieces of trim in the hallways. Workout at 4.

Warm-up

  • 10 DB Floor Press (25#)
  • 10 DB Bent Over Rows (15#)
  • 10 DB Deadlifts (15#)
  • 10 Incline DB Front Squats (15#)

Conditioning

  • 15 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 15 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 15 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 15 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 10 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 10 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 10 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 10 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 5 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 5 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 5 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 5 DB Deadlifts (50#)
  • 50m Farmer Carry

Grippy! I finished in 16:19.

Midline

2 Rounds

  • 15 Pike-ups
  • 15 Single Arm Single Leg V-ups (R to L)
  • 15 Single Arm Single Leg V-ups (L to R)
  • 15 Crunches (reach to legs up)
  • 16 Oblique Heel Touches
  • 16 Bicycles (slow)

Then we took down the rip, backboard, and arm of the basketball hoop.

Remove the Wall

Conditioning

5 Rounds

  • 10 Renegade Rows (50#)
  • 10 Incline Back Fly (20#)
  • ~190m Row
  • 8/8 Lateral Step-downs (12”)
  • 12 Reverse Lunges
  • ~180m TrueForm Run

Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.

Gymnastics

We did some spotting and worked on not relying on the wall for handstand kick-ups.

Midline

Tabata

  • 10 alt Single Arm Single Leg V-ups (8# DBs)
  • 9 Leg Raises
  • 20 Russian Twists (45# plate)
  • 14 alt Side Crunches

Pumped Up Biceps

Warm-up

  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest