Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

  • 300m Row
  • 15 Push-ups
  • 5 Rope Pulls

Conditioning

E5M – 4 Rounds

  • 500m Row
  • 25 Hand Release Push-ups
  • 3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

  • 8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
  • 8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
  • 20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 16th workout from the shoulders program, which would have been…

3 Rounds

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-ups

3 Sets (each arm)

  • 10 Single Arm Shoulder Press (50#)
  • 1:00 Rest

HPO Week 7

Played another solid round of golf yesterday, with an 82, which was 2nd best at the course. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×230
  • 3x2x245

Still feeling great!

Push Press

  • 6×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 2x3x225

Wore a belt for the final 3 sets. Not very fun.

Accessory

  • 3×20 Seated alt DB Shoulder Press (40-45-45#)
  • 3×10 Pallof Press (CS Blue)
  • 3×15 DB Front Raises (15#)
  • 3×10 DB Side Raises (20#)
  • 3×10 Shoulder Ts (CS Blue)

That wraps of week 7 of the Hybrid Push Only program. Still loving it, though today was a lot of accessory work!

Conditioning

  • 250m Ski Erg
  • 50 Sit-ups
  • 25 MB Cleans (20#)
  • 100 DU (62-0-38)
  • 50 Sit-ups
  • 25 MB Cleans (20#)

I wanted to go a bit on the erg since I’d be able to catch my breath on the sit-ups. Averaged a 1:45/500m to get through it in about 52 seconds. Should have pushed harder. Never stopped on either set of sit-ups or cleans, though the first set of medicine ball cleans was slower. I got 62 double unders to start, then missed again, and then got the last 38. Finished the workout in 8:50.

Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

Warm-up

  • 3×15 RH (140#)
  • 2 Sets
    • 5 Inch Worms
    • High kNees
    • 10 Air Squats
    • 10 HR Push-ups

Strength – 4 Sets

  • 10/10 single arm single leg RDL (62#)
  • 5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

Conditioning

“Wall Ball Kalsu”

  • EMOM Buy-in: 5 Burpees
  • Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 4x3x230

Felt easy!!

Seated Shoulder Press

  • 10×45#
  • 10×75
  • 6×95
  • 3×115
  • 3×125
  • 3×135
  • 2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

  • 3×24 Seated alt DB Shoulder Press (40#)
  • 3×15/15 Pallof Press (red band)
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Front Raises (15#)
  • 3 Sets
    • 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
    • 3x30s Overhead Opener

I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.

Performance Plus

  • Handstand Shifts (video)
    • 2×2
    • 3×8 Scaled with feet on plate stack
  • 3 Sets
    • 1:00 HS Hold (facing)
    • 1:00 Rest

😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.