3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)
I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻♂️
80 Thrusters (45/35#)
60 cal SkiErg
80 Sumo Deadlifts (155/105#)
60 cal SkiErg
80 Thrusters (45/35#)
We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.
12 Handstand Kick Up Against Wall (~10s + pull feet away)
Got 2-3 solid holds with my feet off the wall. Progressing!
35:00 AMRAP (Partner)
12 Sumo KB Deadlifts (53/35#)
16 Plyo Lunge
12 HR Push-ups
12/8 cal Row
4 Power Cleans (185#)
The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.
20s Weighted Hollow Flutter Kick (10# plate)
20 Weighted alt V-Ups (10#)
20 Weighted OH Crunches (10#)
20 Russian Twist (10#)
20 Seated Leg Lifts
A good one from Ibex Training.
My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.
Felt pretty good this morning after another good night of sleep. Workout at 4pm.
5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
Handstand Balance Breakthrough
3 Rounds (NFT)
10/10 Bottoms Up KB Press (15#)
20s Handstand 90 degree Hover
10 Wall-facing Handstand Sponge Shift
Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.
20 Walking Lunges (40# DBs)
10 Good Mornings (75#)
12 Goblet Squats (70# KB)
12 DB Step-ups (24″, 50# DBs)
This superset was absolutely brutal!
Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.
20 Sumo KB Deadlifts (70#)
30s Superman Hold
45s cal BikeErg
45s Push-up + DB Pull Through (50#)
45s cal BikeErg
45s Renegade Rows (50# DBs)
First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.
Started getting stuffed up on Monday night and woke up with my WHOOP recovery in the yellow after a seven day green streak. Sinuses really started bothering me as the day progressed. My quads and ass were getting very very sore! Made New Year’s Eve a rest day. I took a nice nap, loaded up on drugs through the day, and was in bed at 10pm. Still not feeling great this morning and my quads are still on fire. Out in the garage at 11.
Did 112 calories and 2.66 km.
6/6 Single Arm Front Rack Squats (53#)
10 Sumo KB Deadlifts (70#)
A way for me to easy back into some lifting and see how my back handles a little load. When holding the kettlebell in my right arm I could feel my back a little unless I made an adjustment to my positioning.
2:00 Sandbag Cleans over the Box (100#, 48″)
1:00 Rope Pulls
1:00 Hand Release Push-ups
Not going to lie, I was scared when I went to pick up the sandbag for a warm-up attempt. No issues though. I twisted my ankle on a rep in the first or second round when I came down on the sandbag, but walked it off right away and it never bothered me. Just made sure to jump down to the side of the bag from there on out. I did 10-12-12-13 with the sandbag, 9 rope pulls each time, and 25-23-25-25 push-ups. Tried for some larger sets in that third round, which just made me rest more, hence the fewer reps.
I was able to keep a significantly better pace than I did for the 36 minute rides. Did 1,111 calories and 24.16 km. Later I went to the 4pm class.
3×10 Reverse Hypers (160#)
10 PVC Passes
8 Goblet Squats (40# DB)
4 Inch Worms
Single Leg KB Deadlift
5x 10/10 (53#)
My back is pretty tight from the lifting yesterday so I didn’t want to push it on the squats. The deadlifts were done in between squat sets.
21 Wall Balls (20#, 10′)
9 Sumo KB Deadlifts (88#)
I did every round of wall balls unbroken. I don’t know what I was thinking going out on the 400 meter course, but as soon as I hit the turn-around point I realized my mistake. Should have only been running 200s, but after one I already committed and stuck with it. The workout was programmed as 15 calories on the rower, but some of us ran since it was a packed house. I also modified from the 225# deadlifts. Finished 4 rounds plus 2 wall balls.
Looking back at my heart rate in WHOOP, it would get up during the wall balls and then it would drop on the run. I need to get better at pushing the runs in stuff like this with a higher heart rate because it was only around 130-135 which is more of what you’d want to see for endurance running.
Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.
Year of the Engine – Polarized
**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance
Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.
Went to the 4pm class.
10 Reverse Hypers (140#)
Good mornings (PVC)
15 Hand Release Push-ups
I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.
15 cal Row
10 Sumo KB Deadlifts (88#)
My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.
My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.
Engine Builder – Speed
Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!
I’ve been doing this test long before Engine Builder and it’s neat to see the progress.
I went to the 4pm class.
5 Up Downs
10 Air Squats
15 Lateral Hops
10 Leg swings
2x 30m Run
Just the run shy of getting 4 rounds.
Max Sumo KB Deadlift (88#)
3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
Max Bench Press (135#)
The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.
40 Russian Twists (35# KB)
I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.
The gym workout for this morning was a partner workout with a lot of lifting and after so much snatching yesterday I felt it was a good idea to stay home. Need to be smart with the lifting due to my back. My body feels good after yesterday’s workout though. I warmed up doing 750 meters in 3:00.
Engine Builder – Anaerobic
Was getting up to 2,200+ cal/hr by the 4th pull. I got exactly 27 calories each round and 262-262-263-263-263-262 meters. That is 3 calories and 15 meters better than two months ago after the disappointing drop last month, when my back was really tight and affected my power.
5 Strict Pull-ups
15 Sumo Deadlifts (53# KB)
25 Double Unders
15 C2D Push-ups
15 Bear Hug Squats (20# MB)
25 Double Unders
I came up with this gem as something to keep moving through; wasn’t trying to set any records today. I used one of my old ropes since I was jumping on the concrete driveway. It felt like the wind was affecting the rope in my first two sets and I missed several times. After that I moved away from the tree, turned 90 degrees to face the wind, and never missed again! Didn’t expect that with a rope I haven’t used in years. I got through 7 rounds, the pull-ups, deads, and five dubs, so 7+25. Everything was unbroken except those first two sets of dubs. I was surprised my push-ups didn’t slow down at any point with the deeper depth and fifteen at a time.
I’m still sore in my quads a little bit from 19.5! I strained one of my left spinal erectors on Sunday, so add that to the list of shit bothering me. I was definitely glad for the rest day yesterday. After my morning meeting I hopped on the rower and did 733 meters in 3:00 to warm up.
Engine Builder – Max Aerobic Power
Got to > 1,600 cal/hr by the 4th pull and then held 1,650-1,750, though was over 1,800 at times too. My starting leg drive faded in the second half of the workout so I had to hold a higher pace after getting the flywheel up to speed. I got exactly 13 calories each time for 260 total and went 3,105 meters for an average of 155.25 with a range of 156-154. A few weeks ago when it was 18 rounds, my average was 147.4 meters with a range of 150-145. Much better in every aspect today. Most of the improvement probably comes from having a better idea of what pace I’m capable of.
Went to the gym at 4pm, my first class (not counting Open workouts) since March 6th when I tweaked my back.
10 cal Bike
10 Kip Swings
5 Strict Pull-ups
5 Strict Ring Dips
In the seventh minute I started doing 3-2 on the pull-ups.
100 cal Assault Bike
100 Sumo KB Deadlifts (40kg)
I worked with Weston and Brandi who did their part at the same time. The were on rowers and did regular deadlifts. I actually think it may be quicker to rack up calories on the Assault Bike for 20-30 seconds with rests because I think I was under 30 seconds most rounds. It just wears on you more because I was really slowing down by the 4th and 5th ones. We split the deadlifts up in 10s and the burpees in 5s. Took us around 12:43.
10/10 Single Leg Hip Thrusts (20″ box)
20 Banded Pull-throughs (green band)
We had time so I knocked out some butt stuff. Single leg hip thrusts are much harder than glute bridges!