I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.
3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Power Cleans (155-165-175-185)
2 Power Cleans (195-205-215)
1 Power Clean (225-235-245-250)
I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!
E3M – 7 Rounds
10 Box Jumps (24″)
10 C&J (75#)
I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.
8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
Took me 10:32 to finish.
2x30s Dead Hang Partner Push
10/10 Wrist Curls (15#)
Wrist Roller (5#)
5 Handstand Kick-ups
Working on handstands with these movements isn’t a great idea.
I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.
7:00 BikeErg (3,410m)
Bottom Squat Hold
20 Shoulder I-Y (red band)
30s Handstand 90° Hover
20s Hollow Hold
2×5 Kick-ups (balance)
That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.
10 French Press (60# DB)
25 Banded Tricep Pulldown (red)
30 Air Squats
I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!
I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.
5:00 Row (1,303m)
80′ Lateral Monster Walk
80′ Monster Walk
2×1:00 Hollow Body Wall Walk
2x30s Hollow Body Wall Walk
2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)
1:00 Wall-facing Handstand Hold
That was a lot on the shoulders!
8/8 Partner Banded Rotations & Holds (blue)
8 Evil Wheels
8 Parallette Shoot Throughs
8/8 Partner Banded Rotations & Holds
8 Parallette Shoot Throughs
8 Evil Wheels
10 Rounds (each) w/ Partner
10 DB Bench Press (50/25#)
I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.
20/20 Landmine Curtsy Lunge Pulses (45+30#)
BikeErg during rest (easy pace)
It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.
20 Wrist Curls (12#)
15 Plate Pinch Hammer Curls (10#)
As I type this all up about an hour later, my upper body is already wrecked!
I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.
We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!
EZ Bar 21s (56#)
12 Tricep Pulldowns (rope, 65#)
10/10 Single Arm Bench Supported Curl (25#)
10 EZ Bar Skull Crushers (66-71-76#)
8/8 Static DB Hammer Curl (30#)
10/10 Tricep Kickbacks (25#)
5 Wrist Curl (12#)
5 Reverse Wrist Curl (12#)
10 Plate Hammer Curl (10#)
5 Strict C2B Chin-ups
15 Ball Slams (20# MB)
10 DB Push Jerks (40# DBs)
15 Seated Tucks
More arms on arm day? Yep!! This went well and I got through 6+30.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.
30s Bottom Squat Hold
20 Mountain Climbers
20 Jumping Jacks
20 Pass Thrus
Strength – Shoulder Press
In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.
10 Deadlifts (185#)
10 Ball Slams (25#)
Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.
8 Barbell Curls
8 Wrist Curls
Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.
Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.
Went to the gym right after for the 5:30 class.
10 Wrist Curls (45#)
10 Bicep Curls (45#)
10 Shoulder Press (45#)
10 Front Squats (45#)
10 Thrusters (45#)
Strength – Deficit Deadlifts (4″)
Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.
Much different stimulus and have to pay more attention to positioning going so deep down.
5 Thrusters (95#)
5 Toes to Bars
Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.
8 Rounds (Tabata)
Was still out of breath so stuck to 6 every round.
Skill – Double Unders
Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.
Finished up with Crossover Symmetry Plyo to try and help the shoulder.