Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.
- 12 Superman
- 30/30s Weighted Side Plank (20# DB)
- 8/8 Banded Partner Rotations and Holds (red)
- 20 Banded Hamstring Curls (blue)
- 10/10 Step Downs (14”)
- 20 Reverse Lunges (40# DBs)
- 10x 3 Air Squats + Jumping Pull-up
- 10 DB Floor Press (50#)
Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.
Spent a little over an hour digging later in the evening.
Lower body is tired and getting sore from yesterday. Workout at 4pm.
- 1:00 TrueForm Run
- 1:00 Rest
I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.
- 3 Strict Chin-ups
- 6 Burpees over the Bar
- 9 Squat Jumps
Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.
- 30/30s Side Plank w/ DB on hip (30#)
- 10/10 KB Side Bends (53#)
- 30s Hollow Hold
- 15 Superman
Took me 13:11.
My ass is still sore and my shoulder is shitty. Out in the garage at 10am.
- Crossover Symmetry Activation
- 3:00 SkiErg (647m)
- 80′ Lateral Monster Walk
- 80′ Monster Walk
- 3:00 Wrist Warm-up
- Power Cleans
I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!
I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.
- 10 Deadlifts (95/65#)
- 10 Power Cleans (95/65#)
- 20 DB Sit-ups (30/20#)
- 20/20s Weighted Side Plank (30/20#)
- 10 Burpee Pull-ups
- 160′ Suitcase Carry (70#)
Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.
My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.
- 10:00 BikeErg (5,060m)
- 20 PVC Passes
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats
Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.
I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!
- 2×5 Kick-ups (bad leg)
- 2×5 Kick-ups (good leg)
Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!
- 20/20s Weighted Side Plank (30#)
- 20s Superman Hold
- 10/10 Side Bends (70# KB)
No joke here!
- 10/10 Single Leg RDL (foot on wall, 70# KB)
- 10/10 Single Leg Glute Bridge (2s pause)
Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.
- 15-12-9-6-3 Strict HSPU
- 15-12-9-6-3 Strict Pull-up
- 20-16-12-8-4 Push-up
- 20-16-12-8-4 Banded Row (step on band)
- 20-16-12-8-4 V-ups
- 20-16-12-8-4 Banded Tricep Push Downs
- 20-16-12-8-4 Banded Curls
- 30-24-18-12-6 Band Pull Aparts
- 30-24-18-12-6 Russian Twists
I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything
- 10/10 Banded Partner Rotations/Holds (blue)
- 14 OH Crunches w/ pause (50# DBs)
- 20/20s Weighted Side Planks (20# DB)
- 16 Jack Knives (20# DB)