Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 12 @ 15#
    • 6 @ 30#

Shoulders & Arms

3 Sets

  • 12 Seated DB Shoulder Press (40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 EZ Bar Curl (56)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Drop Sets

Arms

3 sets

  • 10 DB Curls (20#)
  • 8 DB Curls (15#)
  • 6 DB Curls (12#)

3 Sets

  • 10 Tricep Pushdowns (bar, 60#)
  • 8 Tricep Pushdowns (49#)
  • 6 Tricep Pushdowns (38#)

Conditioning

5 Rounds

  • 20 Reverse Lunges
  • 15 HR Push-ups
  • 160′ Farmer Carry (50# DBs)
  • 500m Row

It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.

Midline

2 Rounds

  • 30s Tilted Leg Lift w/ Twist
  • 15s Rest
  • 30s Leg Lift w/ Reach (35# DB stays OH)
  • 15s Rest
  • 30s Leg Lift Twists (legs stay up)
  • 15s Rest
  • 30s Tuck-ups
  • 15s Rest

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.

22.2 Scaled+

Warm-up

  • 2:00 TrueForm Walk (0.2 km)
  • 2:00 BikeErg (913m) d
  • 10 Air Squats
  • 20 Trunk Twists
  • 10 Toe Touches
  • Deadlifts
    • 10×45
    • 5×95
    • 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

  • Deadlifts (135#)
  • Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

  • 15 DB OH Sit-ups (20#)
  • 20 Leg Raises
  • 16 alt V-ups 

Arms

3 Sets

  • 15 EZ Bar Curls (41#)
  • 15 Double DB Skull Crushers (25#)

3 Sets

  • 15 Incline DB Hammer Curl (20#)
  • 15 Tricep Pushdown (49#)

Double Up Dumbbells

Warm-up

  • PVC Passes
  • Calf Raises
  • Trunk Twist
  • Tip Toe Walk

Conditioning

4 Rounds

  • 80 Jump Rope
  • 12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
  • 30 Sprinter Sit-ups (Partner does 30s Plank)
  • 24 Walking Lunges
  • 12 DB Bench Press (50#) + 12 DB Push Press (35#)
  • 12/12 Side V-ups (Partner does 24 Plank Knee Taps)

Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.

Long Rest Break

B wasn’t feeling great so we didn’t workout for several days.

Warm-up

  • PVC Passes
  • 10 Bench Press (35#)
  • 10 Bench Press (95#)

MAX Bench Press (120/60#)

Got through 47, which beats the 41 from earlier in the week and the 45 from last time through the program.

100 Push-ups

Went 8×5 and 20×3 for a time of 4:03.

Incline Bench Press

Three sets to failure @ each of 3 weights

  • 16-12-11 @ 120#
  • 17-14-13 @ 100#
  • 20-20-20 @ 80#

Accessory

6 Sets

  • 12 Tricep Pushdowns (49#)
  • 1:00 Rest

All Chest PRs

Yesterday I walked 18 yesterday and mowed B’s lawn in the evening.

Warm-up

  • 20 PVC Passes
  • 10 PVC Shrugs
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

Chest

MAX Bench Press (180/85#)

I was able to do 23 today to beat the 18 reps from the early Friday session.

100 Push-ups

All threes wasn’t great for me last week so I planned to go back to all fives with limited rests. I was struggling as I got to 70 so I changed to threes the rest of the way. It ended up being 14×5 and 10×3 to finish in 3:21, which is an 18 second PR and 1:27 better than week one! Brandi hit a huge PR by 1:04 by doing threes, which is over two minutes better than week one.

Bench Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets

I figured increasing 20 pounds on each weight, compared to week one would be a good test. I got 16-14-12 with 175#, 20-17-17 with 145#, and 24-22-23 with 120#. That comes out to 2,980 more total pounds than week one with 155-125-100!

6 Sets

  • 12 Triceps Pushdowns (bar, 60#)
  • 1:00 Rest

Went up six pounds over what I used in week two.