Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
5:00 Airdyne (113 cals, 2.67 km)
Death By (alt EMOM, start with 12, +1 each round)
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Had to take a nice long recovery after that workout.
My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.
20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises
I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.
10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)
I did one set of 10×45# thrusters to warm-up.
10 Thrusters (95/65#)
The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.
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.
8:00 Airdyne (158 cals, 4.01 km)
5 Front Squat (165#)
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.
50 Air Squats
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.
My back is a tight from yesterday, especially as I started to warm-up I could feel it. Out in the garage at 4pm.
E3M – 12 Rounds
15 Air Squats
Seventy pull-ups yesterday and another 60 today. 🤷🏻♂️ This is a modification of another Ben Smith grinder. Was going to do 15 cal row to start, but Brandi suggested we create a run sandwich and it turned out great. My times were 1:55-2:00-1:56-1:52-1:55-1:58-1:57-1:57-1:58-1:56-1:55-1:52. I purposely slowed down for round two after thinking I went out too hot. The pace was just right though. I felt really good in all aspects today and really surprised myself on the runs. Even my air squats were quick!
I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.
400m Walking Lunge
After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.
Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.
Went for a PR, because why not, but it came off the rack weird so I called it after one rep.
E2M – 5 Rounds
16 Alternating V-ups
16 Heel Reaches (leg lifts without lowering legs to the ground)
12/12 Side Plank Bounces
Another good one from Kristi. I did my side plank bounces with my hand on the ground.
My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.
E4M for 40:00
20 cal Row (goal pace: 1,500 cal/hr)
This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?
💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.
Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.
Gymnastics / Midline
20 Pull-ups (10 kip, 10 butterfly)
60 Hollow Body Flutter Kicks
Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.
Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.
5:00 Airdyne (103 cals, 2.55km)
5/5 @ 20#
5/5 @ 35#
3/3 @ 50#
10:00 AMRAP – Support Your Local Box Fundraiser #1
10 Air Squats
9 DB Snatches (right, 50#)
9 DB Snatches (left, 50#)
I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.
10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)
You don’t realize how much legs actually get used in that AMRAP. This was tough!
Worked on my cable pulley system this morning and then workout at 1pm.
10 Bench Press (45#)
10 Pendlay Rows (45#)
10 Bench Press (95#)
10 Pendlay Rows (75#)
5 Bench Press (135#)
5 Bench Press (165#)
5 Bench Presses (185#)
10 Pendlay Rows (95#)
5 Bench Presses (185#)
Plyo Lunges (30# DBs)
Done I Go You Go style. Repeat from two weeks ago, but I decided to decrease from the 35 pound dumbbells I had used since Brandi was decreasing from 20# DBs to a 12# vest. I got a lot of rest last time, so with less rest I wanted to be able to keep up my intensity. Turned out to the the perfect weight because I almost failed the final two sets and was able to stay unbroken. We finished in 8:37, which is over 4:30 quicker due to B speeding up her reps with the lighter loading (she eventually took the vest off).
10 Parallette Shoot Throughs
20 Alternating V-ups
We did this I Go You Go as well, but not for time. I could feel the shoot throughs right away in the first set! Will be feeling those for a few days.
Need to finish up my pulley system and then probably mow the lawn.