My shoulders are a bit angry from yesterday. Out in the garage after 4pm.
2:00 SkiErg (406m)
20 PVC Passes
30 Hollow Rocks
30s Sandbag Hold (100#)
20 alt Side Crunches
Took about 10:45. I split the rocks up 18-12 the last two rounds.
1-2-3-4-5… Strict Pull-ups
2-4-6-8-10… DB Goblet Squats (50#)
2-4-6-8-10… Box Step Overs (24″)
I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.
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.
Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.
4:00 SkiErg (911m)
5/5 Single Arm DB Hang C&J (15#)
5/5 Single Arm DB Hang C&J (30#)
5/5 Single Arm DB Hang C&J (40#)
40 Double Unders
20 Air Squats
5/5 Single Arm DB Hang C&J (50#)
I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.
Later start at 11 this morning so I could work on a project in the basement.
3:00 BikeErg (1,532m)
80′ Lateral Monster Walks
80′ Monster Walks
12 Bird Dog
E40S – 10:00
3 Power Cleans (10 @ 185, 5 @ 195)
Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!
4 Rounds (each)
15/10 cal SkiErg
16 Single DB Box Step Overs (24/20″, 50/35#)
4 Rounds (each)
200/150m TrueForm Run
24 Russian KBS (53/35#)
With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.
Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.
3:00 SkiErg (696m)
10 Air Squats
10 PVC Passes
10 Scap Push-ups
18 Russian KBS (53/35#)
12/8 cal BikeErg (standing)
12/8 cal Row
This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.
20 OH Leg Lifts (25# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (25# DB)
20 Plank Hip Dips
I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.