In the basement for a late-night quickie. Messed around with some HSPU practice but didn’t do any heavy volume. Then I tried to mix up some basic movements in a different way. Testing out a new timer app, which seems pretty solid:
- Pullups x 30 sec (13, 16, 15, 13, 13)
- Pushups x 45 sec (26, 22, 18, 16, 16)
- Squats x 60 sec (48, 40, 38, 36, 38)
Repeat 5x, resting 45 sec between sets
Muscular failure slowed me down on the pushups and I was sucking wind on those damn squats. Should have been more aggressive on the pullups.
In the basement to squeeze in a quickie:
- 5 Handstand Pushups
- 10 V-ups
- 15 Squats
- 20 Jumping Jacks
AMRAP 10 minutes.
Finished 6 rounds + 5 squats. Also finished out that 7th round for good measure. I was pleased with the HSPUs tonight - many sets were unbroken. I think I really need to focus on positioning of my hands (fingers angled out slightly and wider than shoulder width) to keep these from falling apart.
In the basement on this rainy morning:
10, 8, 6, 4, 2:
- Handstand Pushups*
- Pullups
Time: 7:59. Was originally planning on doing 21, 15, 9 to mimic the rep scheme of Fran/Diane, but my HSPUs died too quick so I improvised. After the first round I had to scale them down to pike pushups. Not sure if it’s fatigue from last night’s pushups or what, but I just didn’t have em today.
As penance for such a shitty performance: 50 burpees for time in the rain. Finished in 2:23.
Out on the field for a morning workout in the sun. I recently installed a pretty solid HIIT timer for my phone and used one of the pre-loaded timers for this workout:
- Handstand x 45 sec
- Burpees x 45 sec (18, 16, 14, 14)
- Front Plank / Supine Plank x 45 sec (alternating each round)
Repeat 4x, resting 15 sec between exercises.
The handstand in the first round was unbroken, the others were not. This was pretty tough, but more in a muscular endurance way than a metabolic conditioning way, so I finished with 5 x 50m sprints.
As part of my September goals, did a quick little ditty at home this evening:
- 5 Standing Wheel Rollouts
- 20 Pike Pushups
- 20 Squats
Repeat 5x
Not for time, just to do something.
Picked this one up from my archives since I wanted a heavy dumbbell circuit. Used 80lbs again:
- 2 Turkish Get Ups (each side)
- 4 DB Snatches (each side)
- 6 DB Rows (each side)
- 8 DB Swings
Repeat 3x
Total time: 12:38, with the bulk of the time spent on TGUs. This is a GREAT circuit.
Previously: ~12 min on 12/19/09
Marked out around 20m length, did a descending burpee ladder with bearcrawls between sets:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees
- ~20m Bearcrawl
Total time: 7:44.
Much harder because it was after my sprint session and bearcrawl is all legs. Compare to times around 4 minutes when I’ve done this fresh at the kung fu school, which is a similar distance.
Another night stuck inside, another impromptu no-equipment quiet workout.
- 20 Pike presses
- 20 V-ups
- 20 Squats
Repeat 5x
Took my sweet time and didn’t get too sweaty. I was just desperate to do SOMETHING and this was my only option tonight. We live to sweat another day.
Whipped up a short circuit to get a little sweat going after my deadlifting:
- 5 Double DB hang clean and press (50lb)
- 10 Knees-to-elbows
Repeat 5x
Total time: 5:31. I didn’t end up getting really winded due to muscular failure on them KTEs.
12! of the following:
Total time: 9:47. Awful. Oh how the mighty have fallen.
After my shitty lifting session - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of this couplet:
- Dumbbell Swings (70lb)
- Decline Pushups
No timer, but it was in the 3-4 minute range, which is what I was shooting for. Feh.
Home alone with a sleeping baby tonight but I needed to get a workout in. In the living room, as quiet as a mouse:
- 10 Pushups
- 20 Situps
- 30 Squats
Repeat 10x
Total time: 16:16. Not as tough as I thought it would be. Maybe 10 situps and 20 pushups per round would have been a better challenge.
Did this one in the soft sand by the boardwalk on the Jersey Shore:
- 10 Pullups
- Bear crawl ~25m
- 1 Burpee
- Crab walk ~25m
- 9 Pullups
- Bear crawl ~25m
- 2 Burpees
- Crab walk ~25m
- 8 Pullups
- Bear crawl ~25m
- 3 Burpees
- Crab walk ~25m
- 7 Pullups
- Bear crawl ~25m
- 4 Burpees
- Crab walk ~25m
- 6 Pullups
- Bear crawl ~25m
- 5 Burpees
- Crab walk ~25m
- 5 Pullups
- Bear crawl ~25m
- 6 Burpees
- Crab walk ~25m
- 4 Pullups
- Bear crawl ~25m
- 7 Burpees
- Crab walk ~25m
- 3 Pullups
- Bear crawl ~25m
- 8 Burpees
- Crab walk ~25m
- 2 Pullups
- Bear crawl ~25m
- 9 Burpees
- Crab walk ~25m
- 1 Pullup
- Bear crawl ~25m
- 10 Burpees
- Crab walk ~25m
The battery in my timer stopped mid-workout, so it was untimed. My wife was yelling “too slow! go faster!” the whole time, so it wasn’t braggable anyway. Crab walks in deep, soft sand absolutely suck. My wrists got so fatigued that I had to stop a bunch of times to shake em out. Took a dip in the ocean afterwards, which is the best thing in the world after a workout!
You know, for variety. This workout was cooked up by my wife:
- Burpees x 3 min (59)
- Slow lunges x 3 min
- Jumping jacks x 3 min (181)
- One arm pushups x 3 min (16/side)
- Knee hugs x 3 min (87)
- Plank x 3 min
Not bad overall. Some things were impossible to maintain for 3 mins (oapu, plank) but I stayed busy for the most part.
A jump-centric night workout by the Old Stone House:
- 5 Burpees
- 10 Wall Jumps
- 15 Decline Pushups
- 20 Double Unders
AMRAP in 20 minutes.
Total score: 9 rounds +9 pushups. Man, that was a lot of jumping. Used the brick wall near the OSH for the wall jumps (which was the toughest part) and the decline pushups. I was gunning for 10 rounds but fell short. My brain has a hard time dealing with unknown quantities in these AMRAP workouts - telling my body to keep working for X more minutes. I bet if I timed myself for 10 rounds, I’d be able to finish it in under 20 mins since I could keep telling myself ‘2 more rounds, 1 more round’ - I’ll have to try it for comparison. But really I just need to learn to shut my brain off and WORK.
