Settle In

Went to the 9am class.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings

Strength

  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

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When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Side Plank Jumps are Better

My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 3×240
  • 3×245

Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.

Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.

Conditioning

2 Cycles

  • 3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
    • 20 Reverse Lunges (50# DBs)
  • 2:00 Rest

Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.

Midline

4 Rounds

  • 20 Hollow Rocks
  • 20 Side Plank Jumps (alt)
  • 50 Hollow Flutter Kicks
  • 10/10 Wood Choppers (30#)

I like these plank jumps to the side a lot better. Finished in 9:01.

Accessory

Dumbbell Curls – 21s

  • 3 Sets 7-7-7 @ 20#

The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.

Several hours later I went out to the garage…

Engine Builder – Speed

3 Rounds

  • 5:00 Airdyne (AD2)
  • 2:00 Rest

Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!

I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

  • 1:00/1:00 Sciatic Nerve Flossing
  • 1:00 Cat Camel
  • 20 Box Hamstring Curls
  • 20 Alternating Reverse Lunges (15# DBs)
  • 10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

5 Cycles

  • 2:00
    • Buy-in: 30 Hop Overs
    • AMRAP Devil Press (15# DBs)
  • 1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.