Mayhem Daily

Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.

Warm-up

  • Dead Hang
  • PVC Passes

Conditioning

  • 27-24-21-18-15-12-9-6-3 Push-ups
  • 20 Squat Jumps

Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.

Midline

4 Rounds

  • 40s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 40s Plank
  • 20 Seated Leg Lifts

Not for time. Was a good combination though, especially the pull throughs right to a plank.

Accessory

  • 2x30s Dead Hang Partner Push
  • 2×30/30s Eagle Arms
  • 2×30/30s Single Leg Balance Board

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (686m)
  • 2 Sets
    • 30s Dead Hang
    • 10 Air Squats
    • 10 Scap Push-ups
    • 10 PVC Passes

Conditioning

Partner Workout

  • 100 Ring Dips
  • 5x 12/8 cal BikeErg (standing)
  • 200 Reverse DB Lunges (40# DBs)
  • 5x 12/8 cal BikeErg (standing)
  • 300 Russian KBS (53#)
  • 5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

  • 10 Parallette Shoot Throughs (5# ankle weights)
  • 30/30s Single Leg Balance (5# ankle weights, 70# KB)
  • 20s Hollow Hold (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

  • Wrists
  • 1:00 Handstand 45° Hollow Hold
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 3×5 Kick-ups (balance)

Strength

Bench Press

  • 10×45
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225

Conditioning

5 Rounds (each) – I Go You Go

  • 12/8 cal SkiErg
  • 10 Ring Dips
  • 5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

  • 30s Superman Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

  • 10:00 BikeErg (4,925m)
  • 20 PVC Passes
  • Wrist Warm-up

Handstands

4 Rounds (NFT)

  • 10/10 Bottoms Up KB Press (15#)
  • 20s Handstand 90° Hover
  • 16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

  • 10 Bench Press (155#)
  • 12/8 cal SkiErg
  • 15/10 cal BikeErg
  • 12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.