2x5s

What a day yesterday. I hit a PR for WHOOP strain.

Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.

Warm-up

  • 5 Ring Swings
  • 200m Run
  • 16 Walking Lunges
  • 10 Air Squats

Conditioning

5 Rounds – (each, I Go You Go)

  • 10 Muscle-ups
  • 8/8 Single Arm OH Walking Lunges (50 DB)
  • 20 Squat Jumps

I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.

5 Rounds

  • 140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
  • 20 Push-ups
  • 70m Hill Sprint & Walk Down

I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.

Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!

As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.

Not Bad and Then It’s Really Bad

Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.

Warm-up

  • 5:00 Airdyne (113 cals, 2.67 km)
  • Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

  • Burpee
  • Squat Jump
  • Push-up
  • Plyo Lunge

The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.

Starting getting a heart rate around 180

When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.

Total of 230 burpees and 210 of the other three movements!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

  • 20 alt V-ups
  • 10 Hollow Rocks
  • 10/10 Side Plank Bounces

No clock, just work.

Leg Grind

Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.

Warm-up

  • 5:00 SkiErg (1,013m)
  • Monster Walks
  • 10 Monster Band Squats

Conditioning

10 Rounds

  • 40 cal BikeErg
  • 20 Squat Jumps

Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.

2020-06-06-bike-erg.jpg

Gymnastics

5 Sets

  • 1:00 Handstand Hold (facing wall)
  • 1:00 Rest

This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.

Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.

450 Jumping Reps

I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.

Warm-up

  • 10:00 Airdyne (5.1 km, 205 cals)
  • Steamboats
  • 6/6 Seated Single Arm Shoulder Press (25#)
  • 6/6 Seated Single Arm Shoulder Press (40#)

Strength

10:00 EMOM (alt)

  • 45s HS Hold
  • 6/6 Seated Single Arm Shoulder Press (50#)

Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.

I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.

Conditioning

150x

  • Squat Jump
  • 2 Plyo Lunges

This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.

Accessory

5 Sets

  • 8 Tricep Press Downs (rope handle on cable pulley, 35#)
  • 10 Barbell Curls (65#)

Point One Away

I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.

Warm-up

  • 3:00 Airdyne (63 cals, 1.58 km)
  • Monster Walks
  • Shoulder Press (done after row)
    • 10×45#
    • 5×75
    • 5×95
    • 5×115

Time Trial

250m Row

2020-04-28-250m-row

So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.

Strength

5 Sets

  • 5 Shoulder Press (130#)
  • 8 Lateral Raises (15#)

Felt strong throughout and was able to keep a solid core.

Conditioning

2 Rounds (2:00 work, 1:00 rest)

  • Strict Pull-ups
  • Squat Jumps
  • DU
  • Burpees

I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.

Legs Legs Legs Legs

With a lot of reps on Tuesday and Thursday that hit the low back, I knew not to hit that area very much today. Didn’t sleep worth a shit, so I rested up, took a nap, and worked out in the afternoon.

Warm-up

  • 5:00 Airdyne (97 cals, 2.48 km)

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

I did this in 20:57 back on December 29th, a few days after tweaking my back. Tried not to stop much today and was done in 17:37!

That’s enough for today with how I’m feeling.

Hellasoreus

Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.

Warm-up

  • 6:00 Airdyne (3.01 km – 119 cals)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)

Strength

  • 100 Bench Press (135#)

I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.

Conditioning

4 Rounds

  • 50 Lunges
  • 40 Air Squats
  • 30 Plyo Lunges
  • 20 Squat Jumps

Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!

Leg Grinder

On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today

Accessory

3 Sets

  • 15 Reverse Hyper (50#)
  • 25 Banded Hamstring Curls (small blue)

Conditioning

3 Rounds

  • 50 Air Squats
  • 40 Walking Lunges
  • 30 Squat Jumps
  • 20 Plyo Lunges
  • 10 Tuck Jumps
  • 1.25 mile Echo Bike

This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.

All in the Garage

My glutes were a little sore yesterday, but I was expecting much worse. Walked 18 holes on the course. Out in the garage at noon today.

Year of the Engine – Polarized

36:00 Airdyne
** Endurance with 7s sprint @ 8, 16, 24, 32

Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.

Conditioning

34-in-box
10 Rounds

  • 5 Strict Fat Bar C2B Pull-ups (singles)
  • 10 Squat Jumps
  • 5/5 Single Arm DB Shoulder Presses (35#)
  • 5/5 Single Leg Lateral Step-ups (34″)

Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.

A Little Long

Worked out a little before noon.

“Brenton”

5 Rounds

  • 100′ Bear Crawl
  • 100′ Broad Jumps

**Do 3 burpees after every 5 broad jumps.

I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.

5 Sets

  • 10/10 Lateral Step-ups (33″)
  • 20 Plank Jumps
  • 20 Squat Jumps

Kind of nasty with the high step. Took me 14:11.