Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.
12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DBs, 8#)
12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)
12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)
Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.
DB 21s (20#)
15 Diamond Push-ups
12 Curl with Twist and Pushdown (20#)
12 Double DB Skull crushers (30#)
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)
Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.
Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
7 Thrusters (45#)
42 Double Unders
21 Thrusters (75#)
36 Double Unders
18 Thrusters (75#)
15 C2B Pull-ups
30 Double Unders
15 Thrusters (75#)
I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.
12 In & Out DB Curls (20#)
12 DB French Press (45#)
Those French presses were hard after all of the thrusters.
My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!
Warmed up with about 20 PVC passes.
8 Reverse Barbell Curl (35-45-4×55#)
8 Close Grip Bench Press (55-115-135-155-175-190#)
12 Decline Hammer Curl (30#)
12 Double DB Skull Crushers (35#)
12 Single DB Curl (60#)
20 Tricep Pulldown (Rope, 49#)
10/10 Static DB Curls (25#)
12 MB Push-up
12 Partner Leg Lift + Throws
10 Hollow Rocks
10s Hollow Hold
Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.
My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.
5×20/14 cal BikeErg (standing)
125 Synchro Air Squats
My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.
Arms & Midline
12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)
20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
I didn’t wear grips and did the toes to bars unbroken each set