Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.
3 Sets
MAX Push-ups
1:00 Rest
I did 45-24-20, which is 7 more total reps than on Nov 20.
Conditioning
8 Rounds
20s Plyo Lunges (25# DBs)
20s Rest
Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.
Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.
Warm-up
5:00 SkiErg (1,087m)
80′ Lateral Monster Walks
80′ Monster Walks
5/5 Standing Bottoms Up KB Press (20#)
Handstand Balance Breakthrough
40 Standing Single Arm Bottoms Up KB Press (25#)
Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.
10 Handstand Kick-ups w/ ~5s Balance
I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.
Gymnastics & Weightlifting
14:00 EMOM (alt)
12 T2B
5 Power Snatch (95#)
Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.
Conditioning
20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)
Weighted Plyo Lunges (35/10# DBs)
Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.
Midline
12:00 EMOM (alt)
Mountain Climber Slides
Russian Twists (35# plate)
OH Crunch (35# plate)
Lying Leg Lifts
This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.
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.
Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.
The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.
Warm-up
5:00 BikeErg (2,400m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Plyo Lunges
10 Air Squats
10 Plyo Lunges (35# DBs)
Leg Burn
5 Rounds (I Go, You Go)
10 Weighted Plyo Lunges (50# DBs)
10 Squat Jumps
10 Air Squats
Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.
Midline
4 Sets
24 Russian Twists (5# ankle weights)
12 Leg Lifts (5# ankle weights)
12 Seated Leg Tucks (5# ankle weights)
This turned out well and I felt good.
Conditioning
30:00 AMRAP w/ Partner
40 Single Arm DB Hang C&J (50/35#)
20 Burpee Box Get Overs (48/38”)
200m Suitcase Carry (70/50#)
40 Ring Dips
20/12 cal BikeErg
I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.
My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!
Strength
4 Sets
12 alt Back Rack Reverse Lunges (125-135-145-155#)
10/10 Single Leg RDL (foot on wall, 70# KB)
Good combo. Could have gone heavier for the lunges.
3 Sets
16 alt Pistols
24 Banded Prone Hamstring Curls (red)
First time trying the banded hammy curls and they were pretty good.
Conditioning
3 Rounds
1:00 cal Bike Erg (standing, no seat, @10)
10s Transition
30s Weighted Plyo Lunges (35# DBs)
1:20 Rest
I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.
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.
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!
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
20-18-16-14-12-10-12-14-16-18-20
* 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.
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.
20-18-16-14-12-10-12-14-16-18-20
Nick Momrik's Fitness Logs 