Tag: TrueForm Run

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.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

  • 3:00 TrueForm Run (0.49 km)
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 60-65-65-65#)

4 Sets

  • 10 Seated Cable Row (115-120-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

  • 10 Lean Back Lat Pulldown (104-115-115#)
  • 10 Reverse Seated BTN Lat Pulldown (104-115-115#)
  • 10 Underhand Lat Pulldown (104-115-115#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 60-65-65-65#)
  • 10 High Pulley Underhand Row (rope, 60-65-65-65#)
  • 10 Banded High Pull (green)

Midline

3 Sets

  • 10 alt Hanging Straight Single Leg Raises (5# ankle weights)
  • 10/10 Hanging Oblique Knee Raises (5# ankle weights)
  • 40 Hollow Scissor Kicks (5# ankle weights)
  • 6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.

Another Killer 30 EMOM

Yep, my legs and ass are sore. Out in the garage at 4.

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Air Squats
    • 10 Scap Push-ups

Conditioning

30:00 EMOM (alt)

  • 16 Ring Rows
  • 18 cal BikeErg (standing)
  • 40s Plank (elbows)
  • 24 H2H KBS (53#)
  • 24 Lunges

Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.

Midline

4 Rounds

  • 20 Swimmer Crunches ⁣
  • 20 Crunches⁣
  • 20 Leg Lifts
  • 20 Single Leg Lifts ⁣(big Flutter Kicks)
  • 20 Plank Hip Dips

Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.

I finished up with Crossover Symmetry Recovery.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

One Not Four

Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.

Warm-up

  • 3:00 SkiErg (694m)

Conditioning

10 Rounds

  • 30s TrueForm Run
  • 30s Rest
  • 30s Renegade Rows (35# DBs)
  • 30s Rest
  • 30s Air Squats
  • 30s Rest

Good sweat fest.

Midline

20 Swimmer Crunches ⁣
20 Crunches⁣
20 Leg Lifts
20 Single Leg Lifts ⁣(big Flutter Kicks)
20 Plank Hip Dips

Was going to do four rounds but my back was tight. Took me 2:36.