Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Wrist Warm-up

Handstands

  • 2x45s Wall Walk
  • 2x30s Wall Walk
  • 2x30s OH Plate Hold (45#)

Strength

4 Sets

  • 12 Lat Pulldowns (104#)
  • 12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

  • 12 Weighted Plyo Lunges (35# DBs)
  • 12 DB Floor Press (60# DBs)
  • 12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 24 Russian Twists (35# plate, 5# ankle weights)
  • 12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes

Handstands

  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.

Don’t Forget

I got about 9 hours of sleep last night! Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,077m)

Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!

The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.

Arms

5 Sets

  • 5 Weighted Ring Dips (25-30-35-40-45#)

3 Sets

  • 12 EZ Bar Preacher Curls (56-66-66#)
  • 12 French Press (60# DB)

3 Sets

  • 12 Tricep Pulldowns (underhand, 71#)
  • 8/8 Static Hammer Curls (30# DBs)

6:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 30s Bicep Curls on Rower

Conditioning

2 Rounds

  • 200m Run
  • 25 T2B
  • 30 Burpees
  • 35 Sit-ups
  • 40 Double Unders
  • 45 Hollow Scissor Kicks

I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.

Overlooked

Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Standing Bottoms Up KB Press (20#)

Handstand Balance Breakthrough

40 Standing Single Arm Bottoms Up KB Press (25#)

Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.

10 Handstand Kick-ups w/ ~5s Balance

I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.

Gymnastics & Weightlifting

14:00 EMOM (alt)

  • 12 T2B
  • 5 Power Snatch (95#)

Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35/10# DBs)

Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.

Midline

12:00 EMOM (alt)

  • Mountain Climber Slides
  • Russian Twists (35# plate)
  • OH Crunch (35# plate)
  • Lying Leg Lifts

This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.

More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

EZ Does It

Yesterday I walked 18 holes of golf on a beautiful day. My legs are not happy from Sunday. Mainly shins from the broad jumps and my heels from working in my basement workshop a lot of hours over the weekend. Out in the garage at 3pm.

Bis & Tris

3 Sets

  • 12 EZ Bar Curls (56-61-66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
  • 24 alt Hammer Curls (35-35-40# DBs)

3 Sets

  • 12 Static DB Curls (25# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (46-51-56#)
  • 10 Plate Hammer Curls (5-10-10#)

You could say the EZ curl bar (which weighs 16# BTW) was a great addition!

Conditioning

12:00 AMRAP

  • 10 alt Renegade Rows (50# DBs)
  • 10 Box Jumps (24″)
  • 10 T2B
  • 20 Mountain Climbers

I didn’t put on my grips, which is the first time on that bar I believe, other than maybe for strict pull-ups. I was originally thinking I’d try 10 unbroken toes to bars, but I knew after a few reps wouldn’t fly without the grips. I was able to hold 2×5 the entire way though. Got through 6+30.

EZ

My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.

Out in the garage at 3:30 today.

Warm-up

  • 5:00 BikeErg (2,313m)
  • 2×10/10/10/10 Steamboats (each leg)

Midline

3 Sets

  • 10 Strict T2B
  • 30s OH Barbell Hold (135#)
  • 15 Low-Pulley Knee-Ins (26#)
  • 30s OH Barbell Hold (135#)
  • 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)

Was drenched in sweat midway through this. Good combination.

Conditioning

40:00 AMRAP

  • 10 Tuck Jumps
  • 20 alt DB Hang Snatches (35#)
  • 30 Sit-ups
  • 1,000m BikeErg / 500m Row / 500m SkiErg
  • 30 Lateral Hops
  • 20 Single Arm DB S2OH (50#)
  • 10 Single DB Step-ups (24″, 50#)

I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,571m)
  • 160′ Lateral Monster walks
  • 160′ Monster walks
  • 5 Devil Presses (25# DBs)
  • 3 Devil Presses (40#)
  • 10 Kip Swings
  • 2 Devil Presses (40#)

Conditioning

4 Rounds

  • 5 Devil Press (25/40# DBs)
  • 20 T2B
  • 5 Devil Press
  • 2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

  • 12/12 Single Leg RDL w/ foot on wall (70# KB)
  • 12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

  • 20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
  • 10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.