On Sunday I spent about 5 hours working on the ground area of the outdoor gym space. Wiped me out because it was sunny and in the high 80s. Yesterday I walked 18 holes and then mowed B’s lawn in the evening after work.
20 PVC Passes
MAX Bench Press (120/60#)
I was able to knock out an extra five reps compared to Saturday, with 45.
I was smarter this week and did 12×5, 12×3, and 1×4 to finish 32 seconds faster than week one with a time of 4:16.
Incline Bench Press
3 sets to failure @ each of 3 weights
3:00 Rest between sets
We used the women’s bar so that B could go lighter than 45#. The incline was a challenge!
13-11-11 @ 120#
19-14-15 @ 100#
22-22-22 @ 80#
12 Tricep Pushdowns (54#)
Not sure I would have been successful with 60 pounds, so maybe I’ll try 56.5 next time.
We decided that was enough for the session. That’s a lot of volume to get through. A little later, we put up the second bar. I had painted one side with wall ball targets during lunch, but we got a little rain after our workout so didn’t want to paint the rest when the posts were damp.
Ran some errands this morning and workout around 10.
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
10 Bench Press (45#)
10 Tricep Pushdowns (38#)
6 Rounds (IGYG)
12/8 cal Standing BikeErg
10 Plyo Lunges
10 Squat Jumps
10 Reverse Lunges
We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.
20:00 EMOM (alt)
10 Bench Press (95#)
12/8 cal SkiErg
15 Tricep Pushdowns (49#, spin bar)
50 Mountain Climbers
Going from the SkiErg to the push downs was a real burn, especially for 15 reps.
Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!
Out in the garage shortly after 9am so we can get out of town for the day.
3:00 SkiErg (594m)
2:00 TrueForn Run (0.28 km)
40’ Tip Toe Walk
10 Calf Raises
10 PVC Passes
10 OHS (45#)
5 OHS (95#)
10 OHS (115)
10 Thrusters (95)
I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.
Wasn’t great on my shoulder so I switched to close grip.
10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)
12 Tricep Push Downs (bar, 71#
30 Incline Bar Push-ups (bench press height)
Was supposed to be max push-ups, but that also is not a good position for my shoulder.
12 Overhead Cable Tricep Extensions (rope, 49#)
12 DB Pull Over (50-60-60-60#)
10 Goblet Squats (50# DB)
10 Ring Rows
10 Deadlifts (155#)
Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.