Mayhem Daily

Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.

Warm-up

  • Dead Hang
  • PVC Passes

Conditioning

  • 27-24-21-18-15-12-9-6-3 Push-ups
  • 20 Squat Jumps

Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.

Midline

4 Rounds

  • 40s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Through (50#)
  • 40s Plank
  • 20 Seated Leg Lifts

Not for time. Was a good combination though, especially the pull throughs right to a plank.

Accessory

  • 2x30s Dead Hang Partner Push
  • 2×30/30s Eagle Arms
  • 2×30/30s Single Leg Balance Board

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Explosive Supersets

I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.

Warm-up

  • 5:00 BikeErg (2,548m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 8 Plyometric Lunges
  • 6 Landmine Squats (80#)
  • 8 Plyometric Lunges (15# DBs)
  • 6 Landmine Squats (125#)
  • 5/5 Single Leg Romanian Deadlifts (53# KB)
  • 10 Squat Jumps
  • 2/2 Landmine Single Leg Romanian Deadlifts (90#)
  • 4 Squat Jumps (8# DBs)
  • 5 Double Dumbbell Clean & Jerks (25# DBs)
  • 5 Double Dumbbell Snatches (25#)

Legs

4 Sets

  • 10 Landmine Squats (155-165-175-175#)
  • 20 DB Plyo Lunges (25# DBs)

Hell of a burn from this superset.

4 Sets

  • 10/10 Landmine Single Leg RDL (110#)
  • 10 Squat Jumps (20-25-30-35# DBs)

This was no joke either.

Conditioning

  • 30 Double Dumbbell Clean & Jerks (35# DBs)
  • 30 Double Dumbbell Snatches (35# DBs)

I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

  • 3:00 TrueForm Run (530m)
  • Eagle Arms
  • Butcher’s Block
  • Back to Wall Shoulder Opener
  • Dead Hang Partner Push

Conditioning

30:00 AMRAP

  • 300m TrueForm Run
  • 20 Squat Jumps
  • 24/16 cal Row
  • 20 Ball Slams (30#)
  • 24/16 cal Ski
  • 20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

  • 20 Lying Leg raise to DB (30#)
  • 20 Leg Lifts over DB
  • 20 Overhead DB Sit-ups (30#)
  • 20 alt Hip Dips
  • 10/10 Plank Toe touch + knee to elbow + knee cross body
  • 1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.

Lactic Burn

Warm-up

  • 6:00 BikeErg (3,052m)

Handstands

  • Wrist Warm-up
  • 20 Shoulder I-Y Band Drill
  • 3 Rounds
    • 30s Handstand 45° Hollow Hold
    • 30s Hollow Hold
    • Switch & Rest
    • 30s Handstand Tuck Balance
    • 30s OH Plate Hold (35#, flat palms under plate)
    • Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

  • 6 Rounds (each)
    • 15/10 cal BikeErg (standing)
    • 15 Squat Jumps
  • 6 Rounds (each)
    • 15/10 cal SkiErg
    • 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

  • 16 Floor Wipers (55# plate)
  • 12 Barbell Curls (45#)
  • 30 Plank Jumps
  • 12 Superman Rocks
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

A Track Sunday

My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.

Warm-up

  • 400m Walk
  • 400m Run

Speed / Explosive

E2M – 10 Sets

  • 5 Broad Jumps
  • 10 Squat Jumps
  • 100m Sprint

Was taking me about 35-37 seconds.

Conditioning

5 Rounds

  • 50 Double Unders
  • 400m Run
  • 30 Push-ups

I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.

Midline

3 Sets

  • 30 Bicycles
  • 30 Flutter Kicks
  • 15 Leg Raises
  • 15/15 Side Plank Bounces

All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

  • 10:00 BikeErg (4,620m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 15/15/15/15 Steamboats
  • Squat Cleans
    • 6×45
    • 3×95
    • 3×115
  • Bottom Squat Hold

Weightlifting

E2M – 8 Sets

  • 10 Burpees
  • 3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

  • Squat Jump
  • 2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 V-ups
  • 10 Pike-ups
  • 1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

Even Faster 30

I had a nice vacation up at the lake and drove back home this morning. Went to the park at 5pm.

Warm-up

  • 200m Run
  • Arm Circles & Swings
  • Toe Touches

Gymnastics

30 Muscle-ups

Two and a half months ago I did a set of three reps every 30 seconds and got a time of 4:48. Since then I’ve been doing a lot of sets of five, so my goal today was five reps every 45 seconds, which would have me finishing around 4:00. Aggressive, but my max unbroken set improved more than I could have imagined, so I wanted to go for it. Nailed it with a time of 3:51!

Last time I said my days of knocking a minute off my time were over, but now I’m really really sure! I still can’t believe the improvement on this workout.

  • 6:55 on 2019-01-31
  • 5:55 on 2019-12-19
  • 4:48 on 2020-05-16
  • 3:51 on 2020-08-01

Conditioning

10 Rounds

  • 70m Hill Sprint
  • 10 Squat Jumps
  • 70m Walk Downhill

I originally wrote down 20 squat jumps but that would have been way too many. Ten was the right amount to get what I was looking for out of this workout.