Another Calf Strain

I took another nap yesterday and got a lot of sleep last night. Still popping drugs to keep this cold under control. My holiday break is over, so it’s back to work today. Out in the garage at noon.


5:00 Airdyne

Did 109 calories and 2.63 km.

Planned on doing 18.1, but my back is way too tight for those movements and didn’t feel like I had the energy for a solid effort.


Flight Simulator

  • 5-10…45-50-45…10-5 Unbroken Double Unders

Didn’t miss until 49/50 (before the clock was even at 4:00) and then it was a fucking shitshow!! My right calf strained (like it did over the summer) at 10:30 on the clock trying to get through 20 so that was the end of my workout. My PR is 9:30, so that tells you how bad I did coming back down from 50. Estimated that I did 580 dubs (which is probably low), so I logged it as an AMRAP in BTWB.


5 Sets

  • 10/10 DB Hammer Curls (alternating, 25#)
  • 8/8 Kroc Rows (70#)
  • 1:30 Rest

I focused on not shrugging my shoulders up for the curls. With the rows I focused on keeping my shoulder blades down and back.


Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds
  • 1:00 Rest
  • 1 x 20 seconds

Was able to do these on a elbow by using two layers of soft thick mats.

The gym finally opens back up tomorrow with limited functionality, but I might make it a rest day.

Here We Go Again

My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.


4:00 Airdyne

Did 72 calories and 1.93 km.


4 Sets

  • 5 Strict C2B Chin-ups
  • 8/8 Kroc Rows (70#)
  • 1:30 Rest


Front Squat

  • 10×45#
  • 6×95
  • 6×135
  • 1×165

Tweaked my fucking back! Ugghhh. 😡 😡


7:00 AMRAP

  • 3-6-9… Bench Press (135#)
  • 30 Double Unders

Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.


8 Sets

  • 10s RKC Plank
  • 20s Rest

I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.

Triple Five

Went to the gym in the afternoon with Molly before classes started.


  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes
  • Bottom Squat Hold
  • Ring Kip Swings


  • 30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.


6 Sets

  • 5 Weighted Ring Pull-ups (4×35, 2×26#)
  • 8/8 Kroc Rows (28kg)
  • 1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

  • 8 Pendlay Rows (supinated, 115-135-145#)
  • 1:30 Rest

These actually felt pretty good.


4 Sets

  • 6 Strict T2B
  • 20 Alternating V-ups
  • 45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!


Molly tried to help me out with handstand walking and we found some things to focus on:

  • Keep a neutral head position
  • Look with eyes (to help with head position)
  • Turn hands out
  • Push through shoulders
  • Bend knees forward to get weight going that way

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.


  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups


Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.



  • Buy-in: 50 cal Row
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Seventy Seven

No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.


  • 50 cal Echo Bike
  • Bottom Squat Hold
  • Ring Swings



  • 6×3
  • 6×4

**Rest as needed

Felt good and I easily hit every set.

Gymnastics Conditioning

20:00 EMOM (alt)

  • 10 cal Echo Bike
  • 3 MU
  • 8 Burpees
  • 4 MU

I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.


4 Sets

  • 8 Strict Ring Pull-ups
  • 8/8 Kroc Row (60# DB)
  • 90s Rest

This might have been the worst part because my hands were hurting so much and I had no pull left.

More Bench PRs

Most of my soreness from Sunday is gone already. Out in the garage around 4pm. I jumped on the Airdyne for 5:00 and did 104 calories for 2.57 km.

Bench Press

  • 2x8x45#
  • 5×135
  • 3×185
  • 2×205
  • 2×225
  • 5×245
  • 5×245
  • 5×250
  • MAX @ 225 (10)

Last cycle was a failure when I could only get 4×240 and had to drop to 235 for 2×5. Three weeks ago I did 4×5 with 235-235-240-245. My previous 5RM was 245, so getting it twice and then beating it was great. The 10×225 was one rep better than three weeks ago, for another PR.


5 Sets

  • 5 Strict C2B Pull-ups (fat bar)
  • 10/10 Kroc Rows (53#)

I stayed on the bar and went through the descent on every pull-up, compared to dropping from the top and doing single pull-ups like I normally do. I felt strong.

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.


3 Sets

  • 8 cal Echo Bike
  • 15 Reverse Hypers (50#)

I also did 5 strict pull-ups.


5 Sets

  • 5 Weighted Pull-ups (30#)
  • 10/10 Kroc Rows (53# KB)


  • 3 Rounds
    • 10 Strict HSPU
    • 20 MB Walking Lunges (20#)
  • 3 Rounds
    • 10 MB Crossover Push-ups
    • 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.


6:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

  • Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.

Got 1,045 calories and 22.14 km.