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.
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.
4 Strict Pull-ups
12 Russian Twists (45# plate)
4 Strict HSPU
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.
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
12 EZ Bar Curls (56-61-66#)
12 Tricep Push Downs (spinning bar, 71#)
12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
24 alt Hammer Curls (35-35-40# DBs)
12 Static DB Curls (25# DBs)
12 Tricep Pull Downs (rope, 60#)
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!
10 alt Renegade Rows (50# DBs)
10 Box Jumps (24″)
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.
My body feels beat up! A lot of areas are sore. Last night I cleaned a ton in my workshop and kicking up all of the dust got my sinuses fired up the rest of the evening. Then today after walking 18 holes and showering they flared back up again. Plus I got a bit of a heat headache. So wasn’t really feeling the greatest to workout for our fourth day in a row, but I knew we weren’t doing anything intense. I don’t like to workout four days, but Brandi and I have some oddities in our schedules this week. Yes, I did have the day off work.
Oh, and the new 15 kg barbell arrived from X Training!