Stuck

Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.

Conditioning

50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.

Back

4 Sets

  • 10 Lat Pulldown (104#)
  • 10 Underhand Lat Pulldown (104#)

Midline / Accessory

3 Rounds

  • 160′ Suitcase Carry (70# KB)
  • 30/30s Side Planks
  • 1:00 Bottom Squat Hold
  • 30s Hollow Hold

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

  • 20 PVC Passes
  • 5 Pendlay Rows (65#)
  • 5 Pendlay Rows (95#)

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

  • 10 Pendlay Rows (115#, supinated)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows (wide)
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

  • 24 Side Crunches
  • 20 Plyo Lunges (20# DBs)
  • 50s Sandbag Hold (100#)
  • 12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

  • MAX Strict Wide Pull-ups
  • 1:00 Rest

I got 8-6-6-6.

4 Sets

  • 10 Pendlay Rows (115#)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

  • alt Side Crunches
  • Superman
  • K2E
  • Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 Underhand Lat Pulldowns (115#)

3 Sets

  • 10 Seated Cable Row (115#)
  • 10 Incline DB Back Fly (30#)

3 Sets

  • 10 Standing Offset Double Handle Row (93#)
  • 10 Incline DB Rows (40#)

Midline

3 Rounds

  • 15 V-ups
  • 10 Plank Walkouts
  • 30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

  • 18 cal Row
  • 15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.

After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

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

3 Sets

  • 10 Lat Pulldowns (115-120-126#)
  • 10 Underhand Lat Pulldown (115-120-126#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

  • 3 Rounds
    • 500m Row
    • 12/12 Side Bends (70# KB)
    • 20 Seated Leg Lifts over DB
    • 24 Russian Twists (35# DB)
    • 35s Hollow Hold
  • 1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

  • 10 Seated Cable Row (115-126-126)
  • 10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

  • 10 Lean Back Lat Pull Downs (126)
  • 10 Underhand Lat Pull Downs (126)

3 Sets

  • 10 Incline Straight Arm Pull Downs (71)
  • 10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12-11-11-11)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (9-9-9-10)
  • 10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.