Did some PVC passes to warm-up, but that’s about it.
Arms
5 Sets
8 Reverse Barbell Curl (35-50-50-55-55#)
5 Sets
12 Close Grip Bench Press (45-95-120-135-150#)
3 Sets
10-10-12 Decline Hammer Curl (30#)
3 Sets
12 Double DB Skull Crushers (30-30-35#)
3 Sets
12 Single DB Curl (60#)
20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)
3 Sets
20 Cable Curl (43#)
12 MB Push-up
Midline
4 Sets
10 Partner Leg Lift + Throws
4 Rounds
10 Hollow Rocks
10 V-ups
30s Rest
10 Tuck-ups
10s Hollow Hold
30s Rest
A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.
The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.
Midline
2 Rounds
20 Leg Lifts
30 Scissor Kicks
1:00 Plank
20 Reverse Crunches
15 V-ups
45s Side Plank
45s Side Plank
20 Russian Twists
This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.
This summer has been over-the-top humid almost every day.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.
Conditioning
25:00 AMRAP
400m Run
20 Box Jumps (24″)
5 Strict HSPU
5 HSPU
I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.
The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.
4 Sets
10 RDLs (2×135, 2×155#)
1:00 Rest
Went up 10 pounds on each.
Conditioning
9:00 AMRAP – 2-4-6…
Devil Press (35# DBs)
C2B Pull-ups
B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.
Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.
Back
4 Sets
MAX Strict Pull-ups
1:00 Rest
My upper body is beat from the chest workout. Only managed to get 8-7-7-6.
4 Sets
10 Seated DB Bent Over Row (40#)
1:00 Rest
3 Sets
10 Lat Pulldowns (104-115-115#)
30s Rest
3 Sets
10 Ring Rows
30s Rest
2 Sets
10 Seated Cable Row (104#)
10 Seated Cable Row (93#)
10 Seated Cable Row (82#)
90s Rest
We used double handles.
Conditioning
24-16-8
Step-up (24″)
V-up
3:00 Rest
24-16-8
PVC Sit-up
Plyo Lunge
Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.
Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!
My triceps, biceps, and front shoulders all were getting sore in the morning already.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)
Legs
4 Sets
12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)
I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.
4 Sets
12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers
Conditioning
DB DT – 5 Rounds
12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)
I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.
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.
Walked 18 holes yesterday in the heat again, but it didn’t hit me as hard the rest of the day.
Warm-up
3 Sets
40′ Tip Toe Walk
10 Calf Raises
Calf Stretches
20 PVC Passes
10 Hang Power Snatch (45#)
5 Hang Power Snatch (75#)
Conditioning
2000-1500-1000m BikeErg
3-2-1 Rounds
15 Hang Power Snatch (75#)
45 Double Unders
Modified the Mayhem version, which was power snatches with 95 because I wasn’t doing 90 snatches from the ground. I held under a 2:00/1,000m pace on the bike and got faster each time I was on it. Taped my thumbs and went 8-7 for the snatches until the final set where I did them unbroken. Too many misses on the double unders. Finished in 19:55 in a pool of sweat.
Midline
3 Rounds
15 V-ups
10 Plank Walkout
30 alt Side Crunches
Burn started in the middle of round two! Finished in 6:48.
Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Air Squats
Squat Clean
5×95
3×135
2×165
Strength
Shoulder Press
10×45
6×75
4×95
2×115
2×135
2×150
2×157.5
No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.
Conditioning
4 Rounds
400m Run
7 Squat Cleans (175#)
This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.
Midline
20-20-10
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)
Another big PR, by 22 seconds with a time of 9:03.
Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.
Nick Momrik's Fitness Logs 