I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.
20 PVC Passes
10 Trunk Twists
10 Toe Touches
10 Air Squats
2:00 Wrist Mobility
3 Bear Hug Sandbag Squats (100#)
30s Wall-facing Handstand Hold
40 cal BikeErg
30 Double DB Box Step-ups (24″, 35#)
20 Double DB Hang Power Cleans (35#)
15 Bear Hug Sandbag Squats (100#)
20 Double DB Hang Power Cleans
30 Double DB Box Step-ups
40 cals Row
I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.
My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.
15 Seated Wide Grip Horizontal Row (93-104-104#)
15 Incline Back Fly (20# DBs)
15 Seated Double Handle Row (104#)
15 Incline DB Row (30# DBs)
Higher rep back work to help with Murph volume.
50 Handstand Push-ups
50 Push Press (95/65)
Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.
Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.
Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.
3:00 SkiErg (669m)
80′ Lateral Monster Walks
80′ Monster Walks
6 Double DB Hang Power Cleans (35#)
6 Double DB Push Press (35#)
12 Pendlay Row (45#)
12 Double DB Hang Power Cleans (50/35s)
12 Double DB Push Press (50/35s)
My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.
12 Lat Pulldowns (115#)
12 Pendlay Rows (95#)
This was a really tough superset after the workout.
12 Straight Arm Lat Pulldowns (60#)
12 Incline Back Fly (25# DBs)
20s Weighted Toe Reach (35# DB)
20s Bicycle Crunch
20s Plank DB Pull Throughs (50#)
20s Hollow Rocks
I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!
Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.
5:00 BikeErg (2,531m)
80′ Lateral Monster Walks
80′ Monster Walks
8 Landmine Squats (45#)
16 Plyo Lunges
8 Landmine Squats (90#)
8 Plyo Lunges (20# DBs)
4 Landmine Squats (135#)
8 Plyo Lunges (25# DBs)
4 Landmine Squats (160#)
8 Landmine Single Leg Romanian Deadlifts (90#)
5 Back Squat Jumps (45#)
8 Landmine Squats (175-185-195-200#)
16 DB Plyo Lunges (30# DBs)
For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.
8/8 Landmine Single Leg RDL (110#)
10 Back Squat Jumps (95#)
Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!
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#)
I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.
I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!
2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)
Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!