Put the band around my knees for the monsters walks and it was definitely easier.
Did some handstand walking for about 10 minutes. After not doing any for a month since my back tweak, I was having a hard time getting comfortable just kicking up.I got one out to 25 feet, but was starting to feel some strain in my back so didn’t do a full 15 minutes of work like usual. I need to just start practicing throughout the week at the gym to gain comfort.
25 cal Echo Bike
20 Strict HSPU
15 Strict Pull-ups
10 Evil Wheels
It was taking me about 1:15-1:20 on the bike and I was able to do 4×5 every round on the handstand push-ups. Pull-ups were all doubles with one triple each round. Had to limit the range of motion to be much shorter than I’d usually go for the evil wheels. My round times were 4:50, 5:16, 5:33, and 5:46.
15/15 Clamshells (4 positions)
15/15 Fire Hydrants
2x 15/15 Single Leg Step Downs (14″)
My left leg (the bad side) is so much weaker on those step downs. I’m feeling a little burnt out from doing the Big 3 every day in addition to all of the PT exercises, so I’m taking a little break for the rest of a the day. I have a session at the PT in the morning.
Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.
3:00 Echo Bike (30 cals)
2 Sets10/10 Leg Swings
10 Toe Touches
8 Pendlay Rows (45#)
10 Bent Over Rear Lateral Raises (5# DBs)
8 Pendlay Rows (75#)
10 Bent Over Rear Lateral Raises (15# DBs)
10 Cossack Squats
8 Pendlay Rows (95#)
12 Bent Over Rear Lateral Raises (20# DBs)
10 Goblet Cossack Squats (44#)
Those cossack squats are nasty.
30s/30s Side Planks
30 Plank Jumps
6 Evil Wheels
Finished in 8:10.
400m Walking Lunge
Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!
Year of the Engine – Endurance
I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.
Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.
On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.
No B.S. Bench Press
MAX @ 225 (7)
This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.
6 Burpee Box Jumps
6 Bar Muscle-ups
6 Burpee Box Jumps
With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.
5 Evil Wheels
7/7 Half Kneeling Bottoms Up KB Press (35#)
5/5 Single Leg Lateral Box Step-ups (30″)
I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.
After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.
Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.
Year of the Engine – Polarized
**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.
I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).
30s Handstand Hold
10 Barbell Curls (45-55-65-75#)
Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.
12:00 Time Cap
EMOM – 30 DU
100 Goblet Squats (70#)
This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!
Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.
5/5 wrist circles
10 elbow punches
5 inch worms
10 clean deadlifts (45#)
20 mountain climbers
5 high hand clean pulls (45#)
5 hang muscle cleans (45#)
10 alt cossack squats
5 power cleans (45#)
10 lateral jumps
5 power cleans (95#)
3 power cleans (115#)
10:00 EMOM – Power Cleans
Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.
Burpees Over the Bar
Power Cleans (135#)
Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.
So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.
10 Evil Wheels
These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.
Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.
My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.
My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.
40 Jumping Jacks
10 Deadlifts (45#)
30 Mountain Climbers
16 Elbow Punches
20 Alt. V-ups
10 Back Squats (45#)
7 Hang Muscle Clean (45#)
7 Hang Power Clean (45#)
5 Hang Power Clean
5 Back Racks (45#)
8 Hang Power Cleans + 8 Back Squats (65#)
6 Hang Power Cleans + 6 Back Squats (95#)
4 Hang Power Cleans + 4 Back Squats (125#)
3 Hang Power Cleans + 3 Back Squats (155#)
3 Hang Power Cleans + 3 Back Squats (175#)
Quickly decided I didn’t want to try 155# for the workout.
1:00 Run around gym
10 Hang Power Cleans (135#)
10 Back Squats (135#)
Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.
I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.
Midline & Skill
6 Evil Wheels
HS Walk Practice
Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.