Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 SkiErg (647m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • Power Cleans
    • 5×45
    • 5×95
    • 3×115
    • 3×135

Weightlifting

10:00 EMOM

  • 3 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!

Handstands

5 Sets

  • 3 Kick-ups

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.

Conditioning

40:00 AMRAP

  • 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.

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,060m)
  • 20 PVC Passes

Conditioning

“Angie”

  • 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!!

Handstands

  • 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!

Midline

4 Sets

  • 20/20s Weighted Side Plank (30#)
  • 20s Superman Hold
  • 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

  • 10/10 Single Leg RDL (foot on wall, 70# KB)
  • 10/10 Single Leg Glute Bridge (2s pause)

Quality Sleep

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.

Accessory

  • 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

Midline

4 Sets

  • 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)