Singles

Around 11am.

Warm-up

  • 20 PVC Passes
  • 2×10 PVC Shrugs
  • 4×10 Calf Raises
  • 2×10 Kip Swings
  • 200m TrueForm Run
  • 50 Lateral Hops
  • 20 Jump Rope

Conditioning

15:00 AMRAP

  • 50 Jump Rope
  • 10 Pull-ups
  • 10 DB Step-ups (24”, 25# DBs)
  • 10 DB Push-ups

I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

We cut back from four rounds to get going with our day. Took me 4:02.

Conditioning Legs

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walls
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises

Legs / Conditioning

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

Start set after partner finishes their Goblet squats.

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (30# KB, 2×55 plates)
  • 10 Sumo KB Deadlift (70# KB)

Start set after partner finishes lunges. Next time lower height of the deficit.

B smacked her leg when a pedal spun around so we didn’t do a 4th set or abs. We’re really enjoying this type of leg days.

Back At It

My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • 20 Arm Circles

Back

4 Sets

  • MAX Strict Pull-ups (10-6-5-5)
  • 1:00 Rest

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 10 Seated Cable Row (71#)
  • 90s Rest

Conditioning

8 Rounds

  • 1:00 TrueForm Run (.15-.16-.17-.17-.17-.17-.18-.18 km)
  • 1:00 cal Row (13-14-15-15-15-16-16-16)
  • 1:00 cal BikeErg (15-16-16-17-17-18-19-20)
  • 1:00 Rest

Ballpark guesses on the reps. Felt good to move today.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

Week 7 of Chest

Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

Final week of the 7 week program!

MAX Bench Press (225#)

Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.

MAX Perfect Push-ups

I had done 32 on the 7th and managed 36 today.

3 Sets

  • 8 Seated DB Shoulder Press (elbows out, 60#)

Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.

100 DB Bench Press (30#)

I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 BikeErg
  • 1:00 Rest

Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

Sprint Plyos

Yesterday I walked 18 holes. In the evening I mowed the lawn and finished digging the second post hole, which took a little over a half hour.

Warm-up

4x

  • 30s TrueForm Run

I was getting an average of 100 meters.

Conditioning

10 Rounds (IGYG)

  • 110/90m TrueForm Run
  • 14 Plyo Lunges

Brandi went first. Was taking me about 21 seconds per run and we finished at 16:37.

Midline

4 Rounds

  • 12 Plank DB Pull Through (60#)
  • 20 Russian Twist (45# plate)
  • 20 Single Leg Leg Drop (20# DB OH)
  • 12 Jack Knife (20# DB)

Nasty one. We both finished at 8:19.

Unbroken 20s

We were going to go out for an easy run and do push-ups throughout, but it started raining. Out in the garage around 4:30.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 20 Push-ups
  • 2:00 BikeErg
  • 20 Push-ups

Started out standing on the bike in the first round but we quickly decided that was not a good idea to continue. I managed to do every set of push-ups unbroken, which was surprising. My distances were 0.38 – 0.41 – 0.43 – 0.45 km on the TrueForm and 1,032 – 1,056 – 1,059 – 1,086 meters on the bike. That has hard!

Back

3 Sets

  • 15 Lat Pulldown (104-93-93#)
  • 15 Lean back Lat Pulldown (104-93-93#)

3 Sets

  • 15 Straight Arm Pulldown (49#)
  • 15 Incline Back Fly (20#)

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

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.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)