OK GO!

Partner workout (with Dan).

For time:
120 Cal Bike (switch on 10)
100 Wall Balls @ 20lbs/9kg (switch on 10)
80 Pull-Ups (sub ring rows, switch on 5)
60 DB Power Cleans @ 12.5kg DBs (switch on 5)
40 Devils Press @ 12.5kg DBs (switch on 10)

RPE 7
= 23:50
*cap 27min

This was lots of fun. Ring rows were far and away the hardest part, felt like I could’ve gone harder — could breathe well most of the time and didn’t need to break up the sets ever. DB movements could’ve been heavier.

It was also my first time doing legit wall balls with the big balls. Room for improvement in the catch!

12 minute of 
20s Single Arm Plank 
3-8 Speed Skater Squats 
1-6 L-Sit Chin-Ups (sub: pull-up negatives)

Then:

4 Rounds for time 
50 Double Unders 
40-20-10-5 Cal air bike 
10 Handstand Push-Ups (sub: tripod push-up)

Really tired after yesterdays run and so-so sleep. Made a mistake and went for 50 cals on the bike in the first two rounds and didn’t make it past the DUs in the third.

But this is “traditionally” my kind of workout. I ran yesterday because of feeling like we weren’t doing much at the gym that was really pushing me “metabolically”. It’s been hard, but it hasn’t been anywhere near aerobic limits so far. So I went for a hard 5.5k run yesterday evening … on a poor night’s sleep … after gym in the morning.

Oh well, it’s in the bag now.

Lost my phone on the way there so had to go on a little quest to get it back afterwards — lucky I didn’t have to get to work!

10 min to find OHS 12RM
= 20, 20, 30, 30, 34kg

Then:

Every 3:30 min:
5 Bar muscle-ups
14 DB box step-overs @ 22.5kg DBs
100m sprint
x4 rounds

Scaled to:
5 Burpee to jumping pull-ups
14 box step-overs @ 7.5kg DBs
100m sprint

Couldn’t get chin above the bar even with the jump 😱 but the tension swings in the warm up-felt much better than last week. Yay progression!

Sprinted hard on the run.

Couldn’t make it into the gym today (and I’m a little tender in the back and hamstrings after all those cleans and the heavy bag), so a little work to help with the pull-ups and torso rigidity.

Each side, 10kg DB:
10 Hammer curls
8 Curls (under-hand up, over-hand down)

Just a little grip work to help with the pull-ups.

Each side, with a 10kg DB:
10 Hammer curls
8 Curls (under-hand up, overhand-down)

Elizabeth

For time:
21-15-9
Squat cleans
Ring dips

=

21-15 + 9 Cleans in 13 min (time cap)

Scaled:
37.5kg bar
Assisted (feet) bar dips

Then:

10 min to work up to max heavy sandbag lift.
20m heavy bag carry

=

2x20m @ 63kg bag

Notes:
Try to stay over the bar longer (shoulders over bar, bar over the mid-foot triangle).
Don’t initiate the third pull too soon.

Staying over the bar and not thinking “JUMP!” until it clears the mid thigh makes for a much better catch. It’s a bit counter-intuitive because you feel further forward for longer but land much more upright.

12 minute of
15s Single Arm Plank
3-6 Speed Skater Squats
1-4 L-Sit Chin-Ups (sub: 1 tuck negative)

—

For time
4-5-6-7-8-9
Thrusters (Rx: 50, sub: 35kg)
10 Toes to Bar (sub: tuck-ups)
~8:55

Useful cues:

Slow down to go faster. Pay attention to the catch and core-to-extremity sequence in both directions; control into and out of the hole.

15 minutes of
15 Landmine Rows each side
ME Hercules Hold @ 5kg DBs = ~30s
ME Bent Arm Hang = ~10s assisted

—

4 Rounds
200m Run
ME Handstand Push-Ups (sub: Box A-frame push-ups)
= 26

For 30min:
Row/Bike
*Every 3min perform
5 Pull-Ups (sub: tension swings with pull)
5 Pistols (sub: speed skater squats)
Nasal breathing only

*Alternate Row/Bike
RPE 6

I have a long way to go on getting strength back so need to be patient and try to enjoy the journey. Grip and lat strength are real limiters at the moment.

15 min of:

15 Landmine rows e.s. @ empty barbell

Hercules Hold @ 5kg DBs

Bent arm hang

Then:

18 Box jump-overs (lateral). Jumps in round 1. Steps in 2,3,4.

Assault bike

Score is total bike cals.

= 17.11.8.11

= 47