I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!
Warm-up
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Romanian Deadlifts (45#)
5 Romanian Deadlifts (95#)
Legs
12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
20 Banded Adductor (L, purple)
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
20 Banded Adductor (R, purple)
We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.
4 Sets
10 RDLs (2×125, 2×145#)
1:00 Rest
Conditioning
15:00 AMRAP – Partner – IGYG Rounds
15 Wall Balls (20#, 10′)
1 Legless Rope Climb (12′)
1 Rope Climb (12′)
This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.
Midline
4 Round Tabata
12 Windshield Wipers (40# DB)
12 Tuck-ups
36 Russian Twists
8-9-10-11 Leg Lifts
Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.
On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.
On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.
Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.
We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.
Warm-up
5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks
Strength
Push Press
10×45
5×95
3×125
3×145
3×165
2×165
I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders
6:00 EMOM
5 Seated Dumbbell Shoulder Press (50#)
Conditioning
27-21-15-9
cal BikeErg
Push-ups
Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Been a long time since we’d done this one and it showed. Took me 6:43.
Back
3 Sets
12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)
3 Sets
12 Incline Straight Arm Pulldown (60#)
12 Incline Lat Pulldown (forward facing, 93#)
I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.
Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.
My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.
Warm-up
5:00 SkiErg (1,138m)
Handstand Balance Breakthrough
Wrist Warm-up
20 Shoulder I-Y (red band)
3 Rounds
30s Handstand 90° Hover
20s Hollow Hold
The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.
Arms
5 Sets
5 Weighted Ring Dips (35-40-45-47.5-50#)
3 Sets
8/8 Static DB Curls (30-35-35#)
8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)
3 Sets
10 Hammer Curl + Shoulder Press (40#)
10 EZ Bar Skull Crushers (66-71-71#)
3 Sets
Barbell 21s (45#)
55m Plate Pinch Walk (25# plates)
Conditioning
2 Rounds
10 cal Row
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
10 cal SkiErg
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.
Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.
Warm-up
8:00 Airdyne (158 cals, 4.01 km)
Monster Walks
Monster Squats
Front Squat
10×45#
5×95
5×135
Strength
5 Sets
5 Front Squat (165#)
16 Pistols
Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.
Conditioning
25 T2B
50 Air Squats
25 Pull-ups
4:00 Rest & Repeat
The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
**Try to do each round unbroken
It’s been over a year since we did this one. It also happened to be the first time I made it through unbroken with a time of 6:08. I was falling apart in round three and then hit the wall in round four and had to break. Still managed a 6:12 though.
I did a little bit of floor PT exercises, which I’ve been slacking on.
Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.
No B.S. Bench Press
10×45#
8×95
4×135
4×165
2×195
2×215
2×235
2×255
3x2x260
I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.
This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.
The last 12 months of bench pressing. I love the progression.
Conditioning
5-4-3-2-1 Muscle-ups
5-4-3-2-1 Bear Complex (135#)
10-8-6-4-2 Bar-facing Burpees
I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.
Midline
2 Cycles
6 Rounds
3 Tuck-ups
3 V-ups
3 Straddle-ups
9 Side V-ups (alt sides each round)
Rest 2:00
Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.
After watching the Games, it was time to jump on the rower.
Year of the Engine – Interval
12 Rounds
2:00 Row
1:00 Rest
Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.
It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.
Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.
It went better than expected. I was able to do the snatches unbroken. My runs weren’t anything fast because I was trying to recover before hitting another large set. I did 20 thrusters before breaking. Then 10 thrusters plus 15 C&J because they were getting slow and my shoulders were getting tired. This allowed me to fly through the final 15 thrusters and finish in 8:01, while running three times.
Midline
4 Cycles
6x Tuck-up, V-up, Straddle-up
30s Rest
Got this from Kari Pearce and decided on the 30 second rest on my own since she didn’t say. At the end of the 3rd cycle it get tough and then the second half of the last cycle was a bit of a struggle. The v-ups were the hardest by far because of the increased range of motion. Only took 3:07 to complete, but it was intense.
Year of the Engine – Endurance
36:00 Run
I was hoping it would cool off in the evening, but it definitely didn’t. I headed out at 7:45pm. It was 84° when I got done. Ran 3.63 miles. Spent too much time in zone 4, so maybe I should switch my Garmin to alert me when I go out of zones 2-3 instead of concentrating on averaging under a 10:00/mile pace. The WHOOP heart rate data shows that it just keeps rising over the entire run.
My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.
Strength
Bench Press
10×45#
6×95
6×135
3×165
3×195
3×215
3×225
3×235
Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!
Conditioning
7:00 AMRAP
10 C2B Pull-ups
5 Hang Squat Cleans (115#)
5 Push Jerks (115#)
I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.
Skill
Spent some time working on my balance and handstand walk practice.
The workout at the gym is long cardio with core cash-out, so I decided to make my own version and stay home. Out in the garage at 1pm.
Warm-up
400m Ski Erg
Didn’t really plan a warm-up, but I was going to use the treadmill for the workout and when I hopped on it, it slowed right down from my weight. I guess that’s why I got it for free! Seemed like the motor might just be having a hard time keeping up under load, which could be bearings or any number of things. Will have to fix it soon so I can get in some running throughout the winter. Hopefully it’s an easy fix.
Conditioning
6 Rounds
400m Ski Erg
1:30 Airdyne
25 Burpees
My pace on the ski erg was < 2:15 / 500m and on the Airdyne I kept pretty steady around 72 RPM, which came out to about 42 calories or 0.55 miles. My burpees felt consistent throughout and were definitely the movement that raised my heart rate the most. Finished at 31:16, which was what I was looking for over 30 minutes.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
First two rounds unbroken and then 2 breaks in each of the last two rounds. Finished in 6:32.
Rested on Friday, traveled home yesterday with a nasty hangover, which I’m still suffering from today! Went to the gym at noon.
Gymnastics Strength
5 Sets
7 Weighted Pull-ups (15#)
7 Weighted Ring Dips (15#)
Felt really rough!
Conditioning
8:00 EMOM
15 Air Squats
AMRAP Box Jump Overs (30″)
Inspired by a Jacob Heppner workout. I was having a hard time counting my AMRAP reps with such a high buy-in count. Came up with 69 reps, but I may have had a few more.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.
Active Life – Bulletproof Shoulders 20
Skipped ahead a workout.
3 Sets
100m Single Arm Overhead Carry (53# KB)
90s Rest
Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.
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