## Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

### Warm-up

• 800m Run
• Shoulder Stretching
• 2×5 Thrusters (45#)
• 20 DU
• 5 Thrusters (95#)

Ashley was late so I ran some laps.

### Conditioning

2 Rounds

• 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

4 Sets

• 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.

## No Lungs

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

Warm-up

• 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

### Conditioning

Power Elizabeth
21-15-9

• 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

4 Rounds

• 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.

## Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

• HSPU
• Box Jumps (24″)

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#.

4 Sets

• 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.

## Roided Cindy

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.

### Conditioning

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.

### Midline

2 Rounds of 45s/15s

• Leg raises
• Sit-ups
• Bicycles
• Flutter kicks
• Plank

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

3 Rounds

• 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!

## Getting Close

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.

### Pendlay Rows

• 2x10x45#
• 2x10x95
• 2x10x115
• 10×125

I used a supinated grip.

### Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

• Bear Crawl
• 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.

### Midline

4 Rounds

• 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.

## Death EMOM

Went to the gym at noon.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• Pendlay Row
• 3×45#
• 3×95#

### E3M – 5 Sets

• 3 Supinated Pendlay Rows with X231 Tempo (95#)
• 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

### 30:00 EMOM (alt)

• 10 HSPU
• 10 K2E
• 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

### Midline: E90S – 4 Rounds

• 6 Floor Wipers (holding 45# plate)
• 20 Russian Twists (45#)
• 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.