HIIB day 3
5 rounds
Push Press 135x10
1 min rowing
4 rounds
21s with 25 lb DB, left arm
21s with 25 lb DB, right arm
Lying DB tri ext with 25s, 25 reps (did this instead of a 100 foot “Gun walk” holding DBs at a 90 degree angle, because the gym was crowded and that shit looks retarded)
Shrugs with 100 lb DBs x15
BB curl 100 reps rest-pause with empty 45 lb barbell
You gotta throw punches like a Rock Em Sock Em robot.
Hahahah I looked at the video and I was like ain’t no fuckin way I’m doing this nonsense, plus if the workout already features DB 21s and 100 reps of BB Curls I may as well
Blast my triceps too! It worked, the tri Extensions were by far the worst part.
Also, I forgot how miserable push presses are. Strict press - you fail, you’re done, and failure happens pretty quickly. But push press is just momentum, you can keep muscling the weight up with more and more leg drive. Exhausting.
Taken out of context but here’s what my mind went to.
Alright, back.
Went to NY for my brothers PhD defense, was great but my wife had to work so I had to drive the kids by myself from VA to NY on Wednesday, have them sit through a defense and a luncheon on Thursday, and then drove back today, 8+ hours each way with 2and 4 year old boys. I did 100 pull-ups and pushups at the park with sprints every 10 reps at the playground with them yesterday. Tomorrow is back to HIIB day 5.
Neck/trap strains suck!
Love the HIIB stuff. Jacked and lean? Yes please.
Yeah, such a nuisance haha. And yeah the training doesn’t feel great but its literally the best format I could have asked for. Right up your alley, too, I’d imagine.
HIIB day 5 coming up, will report back, I know @kleinhound remembers this one.
5 rounds of
6 power cleans
6 bench press
2 min of double unders
And then pull-ups and handstand push-ups 10-9-8-7-6-5-4-3-2-1.
I have no jump ropes, so I’m making the miserable decision to do mountain climbers for 2 minutes. I’ve known a lot of people to scoff at mountain climbers but in the Marines we were made to do them with knees touching the elbows every time you switch and they are absolutely miserable if you stay strict.
The gym was fucking closed. I’m so pissed off right now. Going to have to figure something to do at home. And that means I can’t even go tomorrow. That’s like 5 days off the HIIB program, despite me getting exercise in on my off days, I just want to continue this.
20 one handed deadlifts with 50# KB each hand
20 slow pushups on push-up bars
50 mountain climbers
X5
100 curls with 15s
100 lateral Raises with 15s
50 tri ext with 15s
X3
200 crunches
5 rounds:
6 cleans @ 135
6 bench @ 205
50 crunches
10 handstand pushups (legs on wall), 10 ring pull-ups, 9-9-8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1
We do mountain climbers in jiu-jitsu every now and then. Great movement for us. If the elbows don’t touch the knees, then it’s not a rep.
Yup!
Exercises that people think are stupid but can be BRUTAL:
Mountain Climbers
Jumping Jacks
ARM CIRCLES, my drill instructor in the Marines would have us do 50 small circles forward, 50 small circles reverse, 50 large forward, 50 large reverse, all out to the side, and then repeat with arms to the front, and finish with arms overhead. Tell me they aren’t horrible then.
Mule Kicks
Fire Hydrants
Getting kicked in the nuts is awful, too, but it doesn’t mean it’s good for you. 
Au contraire @Frank_C
Just checking in to see what others are doing and getting into thus logging thing.
That’s a good rhyme!
5 rounds
40 KB swings with a 40# KB
Front squats 135, 155, 185, 205x6, 135x15
10 minutes of lunges with empty bar
100 med ball slams
Ow. Eating a grass fed double burger with pepper jack, guacamole, jalapeños, crispy tortilla strips, chipotle mayo on a wheat bun at a good burger joint near me for recovery. The youngest joined me and is slamming chicken strips like a champ. Seriously though, the lunges killed my soul a bit.
Nice! So the bar stayed racked for the whole 10 mins?
These workouts are so damn brutal lol
And yes mountain climbers are burpees evil cousin. F that!
You’re going to see incredible results with this work. How are you figuring your weight on say bench press, clean, etc.
It’s a by-feel thing. If I’m too close to failing I drop the weight, if the reps are too easy I up it, but there are quite often percentages or suggestions for specific weights in the workouts. You just have to tamper your expectations for those percentages because of how gassed you are by the time you get to those exercises.
Also, I think the weight was supposed to be higher because it was supposed to be at 60% with racking the bar whenever you want to rest. My hip was a little tight and I’ve had bad pain there before after heavy lunges so I made a change, but don’t feel like I made it any easier because yes, I kept the bar on my back for 10 minutes.
There’s a lot of substitutions to be done because his conditioning superset exercises can be like “ergo ski” or “assault bike” and he even says in the accompanying video you can use any form of vigorous cardio you want. @kleinhound substituted burpees and other stuff. The real question is, if you make a substitution, are you being honest with the difficulty of the exercise that you are substituting? I think the main point of the HIIB is to add a brutal conditioning aspect to bodybuilding, thus crossfitting the whole affair. Point being, there’s a flexible structure. Up to you to make it suck.