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.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

  • 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)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

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.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

  • 3:00 TrueForm Run (0.45 km)
  • 20 PVC Passes
  • 1:00 Dead Hang
  • 3×3 Handstand Kick-ups
  • 10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

  • 14 cal Row
  • 10 alt DB Hang C&J (50#)
  • 8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

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

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.