Not Bad and Then It’s Really Bad

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.

Warm-up

  • 5:00 Airdyne (113 cals, 2.67 km)
  • Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

  • Burpee
  • Squat Jump
  • Push-up
  • Plyo Lunge

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.

Starting getting a heart rate around 180

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!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

  • 20 alt V-ups
  • 10 Hollow Rocks
  • 10/10 Side Plank Bounces

No clock, just work.

Repeating Thrusters

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.

Warm-up

  • 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.

Strength

4 Sets

  • 10/10 Step Downs (15″, 25# KB)
  • 10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

  • 10 Thrusters (95/65#)
  • 20 Burpees
  • 10 Thrusters
  • 2:00 Rest

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.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 Pike-ups
  • 10 V-ups
  • 1:00 Rest

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Front, Pistol, and Air

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.

Run Sandwich

My back is a tight from yesterday, especially as I started to warm-up I could feel it. Out in the garage at 4pm.

Conditioning

E3M – 12 Rounds

  • 150m Run
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • 150m Run

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!

Midline

3 Rounds

  • 30s V-sit Crunch
  • 30s Plank Breakdancer Kicks
  • 30/30s Alternating Elbow to Knee + Toe Touch
  • 30s V Sit-up & Over
  • 1:00 Rest

Nasty!

Invested in Calves

Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 40# vest)
  • 10/10 Calf Raises (40# vest)

Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.

Skill/Gymnastics Conditioning

E2M – 12:00

  • 50 Double Unders
  • 10 HSPU

This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.

Midline

4 Sets

  • 6 Strict Toes to Rings
  • 20 Alternating V-ups
  • 45s Rest

First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.

No Way!

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.

Conditioning

  • 800m Walk
  • 400m Jog
  • 400m Walking Lunge
  • 400m Walk

After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.

IMG_4374.jpeg

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.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 6×145
  • 3×185
  • 3×205
  • 3×220
  • 3×230
  • 3×240
  • 3×250
  • 1×262.5

Went for a PR, because why not, but it came off the rack weird so I called it after one rep.

Midline

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.

Accessory

5 Sets

  • 30s HS Hold (try to take feet off the wall)
  • 30s Rest
  • 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
  • 30s Rest

A Grinder from Ben

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.

Warm-up

Monster Walks

Conditioning

E4M for 40:00

  • 20 cal Row (goal pace: 1,500 cal/hr)
  • 15 Burpees
  • 40 DU

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?

Round 2018/11/07 2020/05/01
1 2:10 2:06
2 2:13 2:08
3 2:15 2:09
4 2:11 2:08
5 2:13 2:12
6 2:13 2:10
7 2:12 2:09
8 2:17 2:09
9 2:13 2:08
10 2:11 2:04

💥 💥 💥 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

3 Rounds

  • 20 Pull-ups (10 kip, 10 butterfly)
  • 20 V-ups
  • 60 Hollow Body Flutter Kicks
  • 1:30 Rest

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.

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • Monster Walks
  • DB Snatch
    • 5/5 @ 20#
    • 5/5 @ 35#
    • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 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.

Accessory

3 Sets

  • 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!

Midline

4 Rounds (30s work, 30s rest)

  • 30s V-ups
  • 30s Hollow Body Scissor Kicks
  • 30s Russian Twists
  • 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

Lighter to Keep up the Intensity

Worked on my cable pulley system this morning and then workout at 1pm.

Warm-up

  • Monster Walks
  • 10 Bench Press (45#)
  • 10 Pendlay Rows (45#)
  • 10 Bench Press (95#)
  • 10 Pendlay Rows (75#)
  • 5 Bench Press (135#)
  • 5 Bench Press (165#)

Strength

4 Sets

  • 5 Bench Presses (185#)
  • 10 Pendlay Rows (95#)
  • 5 Bench Presses (185#)
  • 2:30 Rest

Conditioning

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

  • 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).

Midline

5 Sets

  • 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.