True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

  • 3:00 BikeErg (1,495m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Lateral Step-ups (20″)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 30#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 6/6 Lateral Step-ups (20″, 45#)
  • 8 alt Back Rack Reverse Lunges (145#)
  • 6/6 Lateral Step-ups (20″, 60#)
  • 8 alt Back Rack Reverse Lunges (165#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (175#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (185#)
  • 6/6 Lateral Step-ups (20″, 70#)

Conditioning

  • 50m TrueForm Run
  • 12 Russian KBS (70#)
  • 5 Rounds
    • 100m TrueForm Run
    • 12 Russian KBS (70#)
  • 50m TrueForm Run
  • 12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

  • 3:00 BikeErg (1,532m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 10 Superman
    • 12 Bird Dog
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×155
    • 3×175

Weightlifting

E40S – 10:00

  • 3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

  • 4 Rounds (each)
    • 15/10 cal SkiErg
    • 16 Single DB Box Step Overs (24/20″, 50/35#)
  • 4 Rounds (each)
    • 200/150m TrueForm Run
    • 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

259 Dubs

Warm-up

  • 2:00 TrueForm Run (0.34 km)
  • 20 PVC Passes
  • 10 Double Unders
  • 10 Deadlifts (45#)
  • 10 Deadlifts (85#)
  • 5 Double DB Hang Cleans (40#)

Skill

3:00 AMRAP

  • Double Unders

I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.

Conditioning

14:00 AMRAP

  • 10 Deadlifts (135/95#)
  • 10 Double DB Hang Cleans (50/35#)
  • 10 alt Renegade Rows (50/35#)

I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 30s Plank Hops
  • 12 Seated Leg Lifts

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

  • 3:00 BikeErg (1,556m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175

Weighlifting

E30S – 10:00

  • 2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

  • 18/12 cal BikeErg (standing)
  • 15 Box Jumps (24/20″)
  • 200/150m TrueForm Run
  • 10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Trump is Gone

Buh Bye Fucker!

My calves are definitely feeling the Tabata double unders. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.49 km)

Arms

3 Sets

  • 12 Barbell Curls (55-60-65#)
  • 12 Tricep Pull Downs (underhand, bar, 60-65-65#)

3 Sets

  • 12 Hammer Curls (30# DBs)
  • 12 DB French Press (50-60-60#)

Conditioning

2 Cycles

  • 6:00 AMRAP
    • 10 Power Cleans (115/80#)
    • 10 Burpees
    • 10 Ring Rows
  • 3:00 Rest
  • 6:00 AMRAP
    • 10 DB Goblet Squats (50/35#)
    • 10 PVC Renegade Rows (50/35#)
    • 10 DB Sit-ups (50/35# at chest)
  • 3:00 Rest

I did 3+6 and 3+4 on the first AMRAP. In the first cycle I did 2 rounds of 5-5 cleans, then 4-3-3, and 2-1-1-1-1. In the second cycle I did all three full rounds 5-5 and the final 4 unbroken as well. I think I went all unbroken ring rows in cycle 1 and 10, 6-4, 6-4 in cycle 2. I did 4+7 and 4+20 in the second AMRAP, which was one where I could just keep going. I improved my transitions and squat speed in the second one.

Pull Ski and Run Squat

Workout 4pm.

Warm-up

  • 3:00 Row (753m)
  • 3 Rounds
    • 10 PVC Passes
    • 10/10 Single Leg Calf Raises
    • 20 Lateral Hops

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I think I missed twice and got a total of 268 reps.

Conditioning

4 Rounds

  • MAX Wide Strict Pull-ups
  • 15/10 cal SkiErg
  • 2:00 Rest

I got 10-10-9-9 pull-ups and my round times were 1:38 – 1:24 – 1:22 – 1:21.

10 Rounds

  • 1:30
    • 1:00 TrueForm Run
    • Max Air Squats
  • 1:30 Rest

Felt the first round was way too fast on the runner, but I almost got back to that pace by the end. I think my legs and hips loosened up a lot for the squats. Here are my distances and squat counts.

Mobility

2 Sets

  • 30-30s Eagle Arms
  • 30s Dead Hang Partner Push

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 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.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 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.