Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Too Wet for Broad Jumps

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

Single Arm Push Presses

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (20#)
  • 10 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-7-6-6)
  • 10 DB Bench Press (50#)

Went on shorter rests today. 

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (60#)
  • 10 DB Pullover (50#)

Conditioning

15:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Squat Jumps
  • 10/10 Single Arm DB S2OH (25#)
  • 50 Jump Rope

My back was pretty tight, so I had to be careful. Finished 7+3.

Run to Warm

It was about 60° at workout time today, so we made an adjustment to our plan.

Warm-up

1.72 mile Run (19:00)

Legs

3 Sets

  • 12 Lateral Box Step Overs (24”, 20# DBs)
  • 15 Squat Jumps

3 Sets

  • 16 DB Reverse Lunges (40#)
  • 16 Plyo Lunges

3 Sets

  • 12 Cossack Squats
  • 12/12 Lying Side Leg Lifts (5# ankle weights)

Since we warmed up with the run we removed the monostructural movements from those first two sections. It was so much worse this way, especially the lunge combo. Took us 21:45.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 20s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 20s Rest

Five fewer seconds of rest each time compared to about a month ago. I started to fall apart towards the end of round three. Finished in 4:52.

More Lunges

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 12 Lateral Box Step Overs (24”, 20# DBs)
  • 140m TrueForm Run
  • 15 Squat Jumps

3 Sets

  • 16 DB Reverse Lunges (45#)
  • 250m BikeErg
  • 16 Plyo Lunges

3 Sets

  • 12 Cossack Squats
  • 12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

  • 10 Decline Plank w/ Foot Tap
  • 24 Russian Twists (35# plate)
  • 12 V-ups
  • 10 Hanging Leg Raises
  • 10/10 Hanging Oblique Knee Raise

All New by B

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 3 Sets
    • 80′ Tip Toe Walk (Forward, Back, Forward)
    • 10 Calf Raises

Legs

  • 3 Sets
    • 12 Lateral Box Step Overs (24”, 15# DBs)
    • 140/120m TrueForm Run
    • 15 Squat Jumps
  • 3 Sets
    • 12 DB Reverse Lunges (40#)
    • 250/200m BikeErg
    • 16/10 Plyo Lunges
  • 3 Sets
    • 12 Cossack Squats
    • 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

Good one that B found online. Rough on the shoulders.

Bouncing the Bar Again

Warm-up

  • 2:00 Wrist Warm-up
  • 5 Hang Power Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (65#)

Gymnastics

5 Sets

  • 3 Handstand Kick-ups

Arms

Partner Plate Arms

  • Plate OH Hold (35#)
  • 10->1 Plate Curl (35#)
  • 10->1 Plate OH Tricep Extension (35#)

We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.

Conditioning

  • 15-10-5 Hang Power Cleans (95#)
  • 30-20-10 H2H KBS (53#)
  • 24-16-8 Squat Jumps

Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.

Accessory

3 Sets

  • 10/10 Kroc Rows
  • 10 Strict Ring Dips

Muscle-ups at Home!

Ran some errands this morning and workout around 10.

Warm-ups

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Lunge Stretch
  • 10 Bench Press (45#)
  • 10 Tricep Pushdowns (38#)

Conditioning

6 Rounds (IGYG)

  • 12/8 cal Standing BikeErg
  • 10 Plyo Lunges
  • 10 Squat Jumps
  • 10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

  • 10 Bench Press (95#)
  • 12/8 cal SkiErg
  • 15 Tricep Pushdowns (49#, spin bar)
  • 50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.