Body feels good. Went to open gym at noon.
Active Life – Shoulder Abduction 10
- 100/100m Single Arm OH Carry (35# KB)
- 1-2-3…10 Kettlebell Thrusters (35# KBs)
- 5-10-15…50 Double Unders
Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.
- 5 Evil Wheels
- 5 Pendlay Rows (135#)
- 10 Bird Dogs (3s pause)
- 5 Box Jumps
Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.
In for open gym at noon. Forgot about my shoulder rehab work.
- Bottom Squat Hold
- 100 Jump Rope
- 5 C&J (45#)
- 5 C&J (75#)
- EMOM – 5 C&J (75/55#)
- 200 Air Squats
Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.
- 10 Pendlay Rows (95#)
- 10/10 Single Leg Deadlifts (95#)
- 10/10 Single Arm Push Press (50#)
- 10 Curl-ups (3s pause)
Just a grind! Took about 20 minutes to work through.
Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.
Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.
- 800m Run
- Shoulder Stretching
- 2×5 Thrusters (45#)
- 20 DU
- 5 Thrusters (95#)
Ashley was late so I ran some laps.
- 50 DU
- 10 Thrusters (115#)
- 25 Sit-ups
- 50 DU
- 20 Wall Balls (30#, 10′)
- 25 Sit-ups
I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.
Accessory / Midline
- 20 Hollow Rocks
- 10 Pendlay Rows (95#, supinated)
- 5/5 Turkish Get-ups (35#)
- 5 Evil Wheels
Maybe worse than the conditioning! Took 19-20 minutes to get through.
Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.
Active Life – Hips
- 250m Straight Leg Ski Erg (subbed for row)
- 5 Inchworms
- 5 Sumo Inchworms
- 5/5 Leg Abducted Rocking
- 1:00/1:00 Sciatic Nerve Flossing
Warmed up the deadlifts with 8/8 at 45# and 95#.
Workout – 6 Sets (3 each leg)
- 8 Single Leg Deadlifts (125-145-165#)
- 30s Bent Knee Hollow Body Hold
- Power Clean (135#)
- Ring Dip
I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.
Active Life – Back Max
- 20 Plank Push-ups
- 10 Supinated Pendlay Rows (75#)
- 30s/30s Pallof Press Hold
- 10 Leg Lifts (asked from 5-10 Strict Toes to Bar)
Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.
Ready for some rest days!
Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.
Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.
Warmed up Pendlay rows with 8×45#.
- 6 Evil Wheels
- 8 Pendlay Rows (115#)
Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.
E30S 10:00 (alt)
- 5 Burpees
- 2 Back Squats (205#)
Maybe should have used 225#, but didn’t want to push it.
Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.
Warm-up – 3 Sets
- 5 Scap Pull-ups
- 5 Bar Taps
- 10 Supinated Pendlay Rows (95#)
- 20 Lateral Bar Hops
Some light movement prep for the workout.
I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.
“Cindy on Roids” – 20:00 AMRAP
- 5 Bar Muscle-ups
- 10 Handstand Push-ups
- 15 Squat Box Jumps (20″)
I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.
For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.
2 Rounds of 45s/15s
- Leg raises
- Flutter kicks
Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.
Active Life – Back Max
- 20m Spiderman Crawl
- 20s/20s Side Plank
- 20m Crab Walk
- 20s Table Top Hold
- 20m Samson Walking Lunge
- 20s/20s Pigeon Pose on Box
That Pigeon stretch really pulls on my hips.
Happy New Year!
Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.
I used a supinated grip.
30:00 EMOM (alt with 45s work & 15s rest)
- Bear Crawl
- Dead Hang
- Side Skaters
- 1-arm KB Thrusters (26#)
- Plate Hops (45# plate)
Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.
- 10 Hollow Rocks
- 10 V-ups
- 10 Tuck-ups
- 10s Hollow Hold
- 1:00 Rest
Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.