Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.
Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.
Conditioning
50-40-30-20-10 / 35-28-21-14-7 cal BikeErg
Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.
Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.
My ass is still sore and my shoulder is shitty. Out in the garage at 10am.
Warm-up
Crossover Symmetry Activation
3:00 SkiErg (647m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
Power Cleans
5×45
5×95
3×115
3×135
Weightlifting
10:00 EMOM
3 Power Cleans
I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!
Handstands
5 Sets
3 Kick-ups
I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.
Conditioning
40:00 AMRAP
10 Deadlifts (95/65#)
10 Power Cleans (95/65#)
20 DB Sit-ups (30/20#)
20/20s Weighted Side Plank (30/20#)
10 Burpee Pull-ups
160′ Suitcase Carry (70#)
Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.
My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.
Warm-up
400m Run
10 Kip Swings
20 PVC Passes
Gymnastics
E2M – 7 Sets
8 Muscle-ups
I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.
I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.
I think this video is some of the reps in round three.
Conditioning
30:00 AMRAP
80/80m Hill Run
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
80/80m Hill Suitcase Carry (50#)
7/7 Single DB Hang C&J (50#)
15 OH Crunches (50#)
20 Air Squats
30 Mountain Climbers
My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).
While working out yesterday we decided not to go to the track after feeling beat up from Friday. Good call, because I woke up sore! In the garage at 10am for a “recovery” type workout.
Warm-up
20 PVC Passes
80′ Lateral Monster Walks
80′ Monster Walks
6 Goblet Squats (53#)
Conditioning
40:00 EMOM
25/25m Suitcase Carry (70# KB)
12 Burpees
10 HSPU
40s Jump Rope / Lateral Hops
12 Goblet Squats (53# KB)
Was happy to get every set of handstand push-ups done unbroken. Alternated between the jump rope and lateral hops each round. Worked up quite a sweat with the humidity from overnight rain.
Midline
3 Rounds
12/12 Partner Banded Rotations (blue)
12/12 DB Side Plank Bounces (35#)
12 OH Crunches (50# DBs, 2s pause)
12 Jack Knives (20# DB + 5# ankle weights)
We hadn’t used the ankle weights in awhile. Adding a weight to the side plank bounces is tough!
Nick Momrik's Fitness Logs 