Busy Day!!

Last night I found a new mat to use for HSPU.

Ran around to multiple Meijer stores this morning because they all got in a shipment of rubber coated hex dumbbells overnight. I was able to get pairs of 12, 15, 20, 25, 30, and 35! Returning the other sets back to my uncle for the price I paid him so he can make $$ with his home gym business. Now I just need to find 10, 40, and 45s.

One of the 50s won’t even fit now on the rack now. I need to make some type of platform to put on that top row to bump it up higher and to have a taller lip because the 50 pounder almost slides right over it.

I walked 18 holes this morning and then out in the garage at 5. Getting in a workout today since vacation at the cottage (my days off already started) starts tomorrow. I’ll be driving north and settling in, so it will be a rest day.

Warm-up

  • 10:00 BikeErg (5,181m)
  • 160′ Lateral Monster Walk
  • 160′ Monster Walk

Weightlifting

Split Jerks

  • 5×45#
  • 5×95
  • 5×145
  • 3×185
  • 3×205
  • 3×225
  • 3×235

Felt good. Didn’t use a belt and it was nice to get out the jerk blocks. Here is a video of the final set. I had no idea my abs looked like this!

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35# DBs, 5# DBs)

It’s been almost two months since we retested this. Brandi had worn an 8# vest and it took us 8:43. She’s been improving a lot with this stuff and bumped it up to five pound dumbbells today. We switched with her going first and holy shit going second is a whole different world of hurt. I think I broke up the 16-18-20 because I was dying. We smoked our time, finishing in 7:21. She’s going to use eight pounders next time.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 12 Parallette Shoot Throughs
  • 8/8 Hanging Oblique Raises
  • 50m Farmer Carry (handles, 118#)

More nasty core work. Those carries were really bad after hanging from the bar. I’m really loving the handles though.

Pick Things Up

Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.

Warm-up

  • 5:00 SkiErg (1,078m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 PVC Passes
  • 10 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 5:00 EMOM
    • 2 C&J (135-145-155-165-175#)
  • 5:00 EMOM
    • 1 C&J (195-205-225-235-245#)

In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.

The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.

Strength / Conditioning

4 Cycles

  • 3 Sets (each, I Go You Go)
    • 16 Plyo Lunges (30# DBs)
  • 1:00 Rest

Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.

Midline

3 Rounds

  • 1:00 Hollow Hold
  • 1:00 Russian Twists
  • 1:00 Leg Raises
  • 30s/30s Side Plank
  • 1:00 Prayer Crunches
  • 1:00 Rest

I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.

Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

  • 100’ Monster Walks (lateral, then front/back)
  • 10 Monster Squats

Conditioning / Strength

IMG_454920-18-16-14-12-10-12-14-16-18-20
* I Go You Go

  • Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

  • 5 Muscle-ups
  • 10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

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The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

 

Conditioning

10 Sets

  • 70m Hill Sprint
  • Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.

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IMG_4551

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Trying Curtsy Lunges

I was having a hard time walking on my left leg last night due to this achilles thing. It feels a little better today. My shoulders are sore and my back is still tight. Out in the garage at 10am.

Warm-up

  • Monster Walks
  • Bench Press
    • 10×45
    • 10×95
    • 10×135

Strength

4 Sets

  • 8 Bench Press (170#)
  • 8 DB Flys (30#)
  • 8 Bench Press (170#)

Increase from the 165# I used last time. Took long rest between sets.

Conditioning

6 Rounds

  • 20 Weighted Plyo Lunges (30#)
  • 20 Curtsy Lunges
  • 20 Shoulder Taps
  • Rest – 2x 1:30, 3x 1:00

The 1:30 rest was too much, so I only rested a minute after the third round and continued with it the rest of the way. Finished in 14:19.

After not doing a muscle-up since March 10th, I’ve had the itch. Around 4:30 I loaded a ladder and my rings in to the truck and headed over to a school with a large set of swings.

Gymnastics

30 Muscle-ups

On December 18th I did this in 5:55, by doing three reps every 40 seconds most of the way. My notes say it wasn’t a problem so my goal today was sub five minutes by going every 30 seconds. No idea how it would go after zero muscle-ups in 2+ months, but what the hell! Losing ten pounds and doing a lot of bodyweight work had to count for something, right?

When I set the rings up and got up there I was easily able to smack my head against the bar, so I adjusted my press out and swing through to the next rep. So give me a break with my lockouts here. My plan paid off and I finished in 4:48, which is PR by 1:07!! 💥💥💥

It seems like just yesterday when I was struggling to get through a ten minute EMOM of 3 reps and now I can do it twice as fast. At my height and size I’m very proud of that progress.

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.

Fundraiser Couplet

Out in the garage around 11:30.

Warm-up

  • Monster Walks
  • 50 Lateral Hops
  • 50 Forward/Back Hops

Conditioning

Support Your Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Got through around 70 double unders and then missed like four times. Missed twice in the 75 I think and did the 50 unbroken. Finished in 5:23. Fun little burner workout!

Strength-ish

4 Cycles

  • 3 Sets each – 16 Plyo Lunges (35-35-20-20# DBs)
  • 1:00 Rest

Did this with Brandi. The way it works is you go I Go You Go style, until you each complete three sets. Then you get another minute of rest. So it ends up being 196 lunges each. Originally I had programmed 4 sets per cycle, but that wasn’t going to fly so I changed it during that first cycle. Still had to decrease my weight after two cycles and was having to break on the end of cycles. We finished in 12:56. Nasty!

Going to clean all of the gym stuff and the garage floor today.

Gonna Feel Those

Feeling good. In the garage at 11.

Warm-up

  • Monster Walks
  • Monster Band Squats

Conditioning

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

  • Plyo Lunges (20/35# DBs)

This was done in the I Go You Go style with Brandi. Got it from TeamRichey, but went lighter than them and glad we did. It got terrible real quick. When I got to 16 I started to feel like I was going to fail a rep. I didn’t have to break though until I had 4 left in the final set. Almost made it unbroken! We finished in 13:12. I could barely stand up for a good 10-15 minutes afterwards. Those are going to hurt for 3-4 days.

Strength

Warmed up bench press with eight at 45-95-135.

  • 1 Giant Set
    • 8 Bench Press (165#)
    • 8 DB Flyes (35#)
    • 8 Bench Press (165#)
  • 3 Giant Sets
    • 8 Bench Press (165#)
    • 8 DB Flyes (30#)
    • 8 Bench Press (165#)

Much harder than I expected!

Did my banded PT exercises and then the core work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs