Forced Upright

Conditioning

5 Rounds

  • 10 Single DB Curl + DB Front Raise Squat (10# DBs)
  • 8/8 Tricep Kickbacks (20#)
  • 10 Burpees
  • 10 alt Side Step Lunges (15# DBs)
  • 10 Couch Dips
  • 20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

  • 10 In & Out Combo (piked single/single knee to chest, both to chest)
  • 10 Reverse Crunch
  • 10/10 Banded Rotations (blue)
  • 20 alt Plank Spiderman Knee Raise to Elbow

Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

Wing It

Ended up golfing today with rain in the forecast for tomorrow and we still got rained out. Walked 12+ holes.

Shoulders & Arms

Shoulder Press

  • 4×45
  • 4×75
  • 4×95
  • 4×105
  • 4×115
  • 4×125
  • 4×135

3 Sets

  • 12 DB Chicken Wings (20#)

Not sure what these are called, but it’s like a pec deck but vertical.

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

  • 10×45
  • 5×65
  • 5×85
  • 5×100
  • 5×110
  • 5×120
  • 5×125

3 Sets

  • 12 DB Upright Rows (25#)

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

  • 34 Pull-ups (2×10-7)
  • 80 Air Squats (2×20-20)
  • 320 Jump Rope (2×80-80)

Took us 11:15 to finish.

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

Sore Ass and Hamstrings

It was almost 70°, so we went for a 2.2 mile walk yesterday. Still really sore from the leg workout the other day.

Warmup

  • 20 PVC passes
  • 3 Sets
    • 10 Calf Raises
    • 40’ Tip Toe Walk

Shoulders

3 Sets

  • 12 Seated DB Shoulders Press (20#)
  • 12 Seated Arnold Press (20#)
  • 12 Seated Side Laterals (8#)

Arms

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10/10 Standing 1 Arm Hammer Curl over Incline Bench (20#)
  • 10 Tricep Pushdown (60#)

4 Sets

  • 8 Wide Grip Barbell Curl (45-55-55-55#)

Midline Conditioning

2 Rounds

  • 50 alt Side Crunches
  • 100 Jump Rope
  • 50 Flutter Kicks
  • 100 Jump Rope
  • 25 Leg Raises 
  • 100 Jump Rope
  • 16/16 Side Bends (35#)
  • 100 Jump Rope

Fun one that B came up with. Took me 13:41.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

  • 3:00 BikeErg (1,554m)
  • 2 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (30#)
  • 8 DB Bench Press (60#)

4 Sets

  • 12 Incline Bench Press (95-105-110-115#)
  • 12/12 One Arm Pull Down (rope, 27#)

4 Sets

  • 10 Plate Press (25-35-45-45#)
  • 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

  • Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

  • 20s Plyo Lunges (25# DBs)
  • 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

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.