Much needed rest day yesterday. Out in the garage at 4pm today.
Warm-up
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
5 Taters (45#)
10 alt Curtsy Lunges (35# KB)
Conditioning
6 Rounds
24 Taters (35#)
10/10 alt Curtsy Lunges (switch arms after 10, 35#)
36 Incline Bar Push-ups
Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.
Midline
E2M – 5 Sets
16 alt V-ups
16 Plank Jumps
40 Hollow Flutter Kicks
Took about 50-55 seconds and there was some real burn!
Finished with Crossover Symmetry Recovery.
By the end of the day my back was pretty tight. May retire the taters after our first time with them.
Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.
Warm-up
5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
30s Dead Hang
10 Superman
15 PVC Passes
Back & Biceps
3 Sets
MAX Strict Pull-ups
2:00 Rest
I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.
4 Sets
10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)
4 Sets
10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)
3 Sets
12 Close Grip Lat Pulldown (kneeling, 115#)
3 Sets
15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)
4 Sets
10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest
Midline
E2M – 5 Rounds
14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces
Was still getting over 40 seconds of rest. Could do 16 reps of each.
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.
I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.
I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.
Conditioning
10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)
As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.
With our new training block, epic back days are making a return. Out in the garage at 3:30pm.
Warm-up
5:00 TrueForm Run
2 Sets
10 DB Shrugs (40#)
10 Kip Swings (wide grip)
5 Strict Chin-ups
Back
4 Sets
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)
4 Sets
10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)
4 Sets
8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)
4 Sets
10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)
It was good to be back to doing a long back day!
Midline
3 Rounds
20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
1:00 Rest
Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.
I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.
Accessory
3 Sets
12 Strict Chin-ups
25 Banded Curls (blue, burnout)
This was a challenge.
Conditioning
3 Rounds
40 Plyo Lunges
20 Burpees
I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.
Midline
4 Sets
10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest
I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!
I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.
Midline
3 Rounds
20s Weighted Hollow Flutter Kick (10# plate)
20 Weighted alt V-Ups (10#)
20 Weighted OH Crunches (10#)
20 Russian Twist (10#)
20 Seated Leg Lifts
Slower than the 7:20 I did almost three weeks ago, with 7:58 today.
More Conditioning
2 Rounds
4:00 Row
4:00 BikeErg
4:00 SkiErg
I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.
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.
Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
Conditioning
5 Rounds (30s work / 30s rest)
Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
1:00 Rest
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
3 Rounds
Sandbag Hill Carry (up, 100#)
Hill Run (down)
40 Push-ups
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
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