Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

  • MAX Strict Wide Pull-ups
  • 1:00 Rest

I got 8-6-6-6.

4 Sets

  • 10 Pendlay Rows (115#)
  • 1:00 Rest

3 Sets

  • 10 Underhand Lat Pulldowns (126#)
  • 30s Rest

3 Sets

  • 10 Inverted Bar Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (107#)
  • 10 Seated Cable Row (96#)
  • 10 Seated Cable Row (85#)
  • 90s Rest

We used double handles.

Legs / Conditioning

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

  • DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

  • 30 Bicycles
  • 30 Hollow Flutter Kicks
  • 15 Leg Lifts
  • 15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

Pull Ski and Run Squat

Workout 4pm.

Warm-up

  • 3:00 Row (753m)
  • 3 Rounds
    • 10 PVC Passes
    • 10/10 Single Leg Calf Raises
    • 20 Lateral Hops

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I think I missed twice and got a total of 268 reps.

Conditioning

4 Rounds

  • MAX Wide Strict Pull-ups
  • 15/10 cal SkiErg
  • 2:00 Rest

I got 10-10-9-9 pull-ups and my round times were 1:38 – 1:24 – 1:22 – 1:21.

10 Rounds

  • 1:30
    • 1:00 TrueForm Run
    • Max Air Squats
  • 1:30 Rest

Felt the first round was way too fast on the runner, but I almost got back to that pace by the end. I think my legs and hips loosened up a lot for the squats. Here are my distances and squat counts.

Mobility

2 Sets

  • 30-30s Eagle Arms
  • 30s Dead Hang Partner Push

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

  • MAX Strict Wide Grip Pull-ups
  • 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

Off to Bulgaria

Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.

Push Only

  • 3×12 Strict Pull-ups
  • 3×18 Rack Chins
  • 3×12 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Tricep Extensions (50#)

I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.

Conditioning

3 Rounds

  • 25 MB Cleans (20#)
  • 25 Push Press (35# DBs)
  • 50 DU

First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.

Time to pack and head to the airport!

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

  • 3×10 Strict Pull-ups
  • 3×15 Rack Chins
  • 3×10 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

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