Tag: Star Plank

Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

  • Wrists
  • 1:00 Handstand 45° Hollow Hold
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 3×5 Kick-ups (balance)

Strength

Bench Press

  • 10×45
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225

Conditioning

5 Rounds (each) – I Go You Go

  • 12/8 cal SkiErg
  • 10 Ring Dips
  • 5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

  • 30s Superman Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

  • 10:00 BikeErg (4,925m)
  • 20 PVC Passes
  • Wrist Warm-up

Handstands

4 Rounds (NFT)

  • 10/10 Bottoms Up KB Press (15#)
  • 20s Handstand 90° Hover
  • 16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

  • 10 Bench Press (155#)
  • 12/8 cal SkiErg
  • 15/10 cal BikeErg
  • 12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Star Plank Hold
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest
  • 20s Single Leg KB Balance Hold (70#)
  • 10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.

Easy 10k

Didn’t get much sleep on Thursday night, so I was really glad yesterday was a rest day. Had a nice relaxing day and settled in at the late. I found a pair of 10# (for my set) and 35# (for a friend) rubber dumbbells, which was a bonus for the trip. Slept well last night and didn’t get up until after 7! Had a cup of coffee and then laced up my shoes at 9am with the temperature at 70 degrees.

Conditioning

Run 10.15km / 6.3 miles

My phone and watch were had a difference of a half a mile, so I mapped out the route with gmap-pedometer.com to get the true distance after I was done. Took me 59:08 and felt really good. My goal for the run was under an hour for a 10km. I think it’s time to retire these running shoes after this week and start using the brand new pair I have.

Check out the heart rate data from my Garmin.

Nice to see that it really was an easy effort. Here’s the full heart rate data…

Midline

4 Sets

  • 20/20s Star Plank
  • 12 OH Crunches (50# DB, 2-3s pause)
  • 50/50m Single Arm OH Carry (50# DB)

Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

  • 31 cal Row
  • 15 PVC Passes

Conditioning

  • 12 Ski Erg Calories
  • 14 Goblet Squats (53#)
  • 12 Echo Bike Calories
  • 20 AbMat Sit-ups
  • 12 Assault Bike Calories
  • 14 Goblet Lunges (53#)
  • 12 Ski Erg Calories
  • 1:00 Plank
  • 12 Echo Bike Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Assault Bike Calories
  • 4x10s Star Planks
  • 12 Ski Erg Calories
  • 25 Air Squats
  • 12 Echo Bike Calories
  • 20 Lying Leg Lifts
  • Rest 5 mins
  • 12 Row Calories
  • 14 Goblet Squats (53#)
  • 12 Row Calories
  • 20 AbMat Sit-ups
  • 12 Row Calories
  • 14 Goblet Lunges (53#)
  • 12 Row Calories
  • 1:00 Plank
  • 12 Row Calories
  • 10 Hand-to-Hand Kettlebell Swings (53#)
  • 12 Row Calories
  • 30/30s Side Planks
  • 12 Row Calories
  • 25 Air Squats
  • 12 Row Calories
  • 20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).