Shelf Upgrade

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.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

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

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, p104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

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.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

2 Months of Handstands

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.

Warm-up

  • 7:00 BikeErg (3,410m)
  • Bottom Squat Hold
  • Wrist Warm-up

Handstands

  • 20 Shoulder I-Y (red band)
  • 4 Sets
    • 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.

Accessory

3 Sets

  • 10 French Press (60# DB)
  • 25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

  • 400m Run
  • 30 Air Squats
  • 20 Push-ups

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!

More Accessory

3 Sets

  • 10 Wrist Curls (15#)
  • 10 Reverse Wrist Curls (15#)
  • Wrist Roller (5#)

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,062m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

Weightlifting

Power Cleans

  • 5×45#
  • 5×95#
  • 3×135#
  • 5:00 EMOM – 3 Power Cleans (165#)
  • 5:00 EMOM – 2 Power Cleans (195#)
  • 5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

  • 24/16 cal Row
  • MAX Burpee Box Jumps (24/20″)
  • 2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

  • 10 Wrist Curls (12# DBs)
  • 10 Reverse Wrist Curls (12# DBs)
  • Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!