14 120lb sandbag squat.
I had a hard time picking up the sandbag today. Dropped it twice before finally getting it tight enough.
14 KB clean and press with 16kg KBs.
10 min of 100lb sandbag bearhug carry
~5 min of 100lb sandbag bearhug carry before having to pause due to a phone call. Finished afterwards.
Got a total of 9 back and forth and was in the middle of the 10th before the timer rang. This feels really hard.
56 push-up.
56 total inverted rows done off the power tower.
10 120lb+6kg sandbag squat
I didn’t have problem picking up the sandbag, aside from the pain of the small plates digging into my thighs. I initially thought that I could have done more if it weren’t for the annoyance.
6 one-armed KB press with 24kg.
10 100lb sandbag ground to shoulder, alternating between left and right side.
Done in ~2:22
This felt very rough. I had numerous times where the bag slipped out of my hands and, more importantly, felt light-headed almost every time I moved to get the sandbag onto my shoulder. I didn’t expect this level of fatigue.
Recon Ron pull-up program week 1 pull-up
Recon Ron pull-up program week 1 squat
Recon Ron pull-up program week 1 dip
Recon Ron pull-up program week 1 hinge
Done with 4kg in backpack.
I slept in and so couldn’t do this in the morning. Felt ok but doesn’t feel significantly stronger. My left shoulder and arm have been feeling painful during the pull-ups in the last couple of weeks. It isn’t getting better.
2 back and forth the house with 110lb sandbag.
I meant to do 10 EMOM sets of this. The first set felt ok and I completely fell apart on the second set. Got back with like 10 seconds remaining and everything felt painful.
I thought that I’d be able to do this because the 100lb didn’t feel that bad if I gave myself a couple seconds to recover. I think I’m still quite fatigued from the 100lb. Could be many factors. Either way, I’m thinking that 100lb carries can’t be a daily thing right now.
5x15 EMOM push-up.
12 120lb+6kg sandbag squat
Pick up felt good today as well. So did the squats for the most part.
5x5 pull-up
5x10 push-up
5x15 squat
with ~20lb in backpack.
2 min rest between sets. Took about 13:41. Felt pretty easy.
I’ve been training too aimlessly the last month or so. Weighted calisthenics are the only thing that I can do reliable progressive overload with, so I’d like to do them 2x-3x a week.
10 EMOM of-
6 rounds carry 50lb sandbag across the house and back, then 5 ground to overhead.
4 rounds carry 50lb sandbag across the house and back, then 3 ground to overhead. back.
I originally wanted to do 5 reps straight.
Had to pause for a couple of minutes to fix a leak in the sandbag.
12 120lb+6kg sandbag squat
Pickup felt ok. I ran out of energy by the 12th rep of squat.
20 EMOM of-
2 100lb sandbag ground to shoulder, alternating between left and right side.
This started to feel really difficult from round 14ish.
1 mileish jog in ~10 min.
Breathed through nose the entire time without issue. Felt very easy until I began feeling a bit of side stitches coming on near the end.
Some more stuff because I’m bored of sitting too long-
57 push-up.
57 total inverted rows done off the power tower.
57 total goblet squat with 24kg
5 rounds of-
5 pull-up
5 dip
15 squat
with ~20lb in backpack.
2 min rest between sets. Realized that I forgot to start timer after the first set. Whatever. Nice and easy. I’ve been doing a set of 10-12 pull-up in the morning and they frankly feel horrible on the left shoulder area. The weighted ones feel a lot better as I go through them.
10 EMOM of-
carry 50lb sandbag across the house and back, then 5 ground to overhead.
Felt good.
58 total push-up.
Got to 40 push-up before giving into my need to take a knee. I think it’s because I generally take at least an hour between the ‘main’ work and these bodyweight stuff but only took like ~10 minutes today.
58 total inverted rows done off the power tower.
58 total goblet squat with 24kg
5 rounds of
5 pull-up
10 push-up
15 squat
with ~20lb in backpack.
1:30 min rest between sets. Took about 11:33. Felt pretty easy. Worked up a sweat though. Left shoulder felt pretty bad on the first set of pull-ups, but it felt fine afterwards.
4 EMOM of-
carry 50lb sandbag across the house and back, then 5 ground to overhead.
Stopped because the sandbag started leaking again. Bought another roll of duct tape from Amazon to rewrap this thing.
5 EMOM of-
5 16kg KB snatch with each hand.
Felt easy. Left shoulder feels weaker.
59 push-up
59 total inverted rows done off the power tower.
59 total goblet squat with 24kg
14 120lb sandbag squat
Felt reasonably easy.
10 EMOM of-
100lb sandbag carry back and forth the house. Alternated the grip from bearhug->right shoulder->left shoulder.
Felt pretty good.
A bit later-
60 push-up
60 total inverted rows done off the power tower.
60 total goblet squat with 24kg
15 120lb sandbag squat
This felt pretty heavy starting from rep 10. I spent a good bit of time readjusting grip a couple of times and so held on the sandbag longer than usual around rep 7ish. Maybe that’s why.
1x15 Double KB OHP with 16kg
Last rep felt a bit tough.
10 EMOM of-
100lb sandbag carry back and forth the house with bearhug grip.
Got a good sweat going. Felt harder than last time.
61 push-up
61 total inverted rows done off the power tower.
61 total goblet squat with 24kg
5 rounds of
5 pull-up
10 push-up
15 squat
with ~20lb in backpack.
1:30 min rest between sets. Took ~11:21. Felt pretty easy. Worked up a sweat though. Left shoulder is feeling better, but I’m also feeling slightly weaker on the pull-ups.
30 50lb sandbag ground to overhead
Took ~2:16 Needed to take mini-rests. I hope to make it so that I can just go through this smoothly. That seems like a good goal to move towards.
1 mileish jog in ~9:53
Went the opposite way of my usual path. Felt side-stitch like aches around my rib the entire time. Surprised by the time- I didn’t expect to break 10 min on a slow jog.
Some more stuff-
3 rounds of-
20 push-up
20 squat
20 inverted rows done off the power tower.
5 rounds of
5 pull-up
10 push-up
15 squat
with ~20lb in backpack.
1:30 min rest between sets. Took ~10:55
Felt stronger on the pull-ups. Left shoulder still feels weaker.
30 50lb sandbag ground to overhead
Took ~02:20 Got to 15 unbroken and sorta fell apart from there.
1 mileish jog in ~9:10
Usual path. Took it slightly faster this time- enough to require some effort but still breathing through nose. Felt strong.
5 rounds of-
5 chin-up
10 push-up
15 squat
Took ~5:03.
2x10 120lb sandbag squat
This didn’t feel that easy, hence the reason why I split it into 2 sets. I have a hard time keeping a firm grip on the sandbag really.
20 EMOM of-
2 100lb sandbag ground to shoulder, alternating between left and right side.
This started to feel really difficult from round 14ish again.
1x75, 1x25 KB swing with 24kg.
14 EMOM of-
120lb sandbag carry to one end of the house and then two squats.
I planned on doing 20 EMOM. The sandbag refused to cooperate and I got annoyed of trying to make it cooperate. I’m going to need to make another sandbag with 25lb of sand in it to make this work better.
A bit later-
10 rounds of-
10 KB swing
10 jumping burpee
Completed in ~10:15. This felt pretty rough. I haven’t done burpees in a while and felt them. The swings felt lifeless too.
5 rounds of-
5 pull-up
5 dip
15 squat
with ~20lb in backpack.
2 min rest between sets. Took ~13:54. Left shoulder feels a lot better now. The dips felt hard; probably because I haven’t been doing them anymore. I’ll probably benefit from still doing something simple and easy in the morning.
30 50lb sandbag ground to overhead
Took ~2:13. Got to 19 unbroken. Took it a bit more slower and methodical today I guess? This didn’t feel that difficult.
10 minutes of carrying the sandbag back and forth the house.
Took 2 trips and allowed myself to rest a bit before the next trip. Completed 8 total. Easy conditioning overall except on my biceps, which get pretty sore with these.
21 total rounds of-
100lb sandbag carry (alternating between bear hug/right/left shoulder) then 5 reps of one of the following movements, alternating along with the carry position-
24kb goblet squat
5 jumping burpee
5 50lb sandbag press
I wasn’t sure how to write this elegantly.
This might as well be called “simulating physical labor- the workout” Got me very sweaty and fatigued most everywhere. The carries started to feel actually strenuous on the body around the 14th-15th round.
Originally wanted to see how many I can do in under 30 minutes. Got to 20 done with 29:33 or so left on the clock, so I just did 21 to make it feel neater in my head.
5 rounds of
5 pull-up
10 push-up
15 squat
with ~20lb in backpack.
1:15 min rest between sets. Took ~10:09
Left shoulder doesn’t feel as bad anymore. It must be healing?
~1.8mileish jog(?) in ~18:21
Usual path. I took it slow and easy. Intended to do 1.5 miles, but it turns out that the halfway point that I chose was actually ~0.4 miles away from my home, so ended up doing .8 miles.
I’m going to have to drive for like 6 hours in a couple of hours, so I figured that I’d do something less taxing than the sandbag. Decided on doing 30 Armor building complex in a reasonable time. Vacillated on which weight to use and ended up using 16kg. Not sure if that was the best choice in hindsight, since I really don’t want to be tired while driving at night.
Anywways-
30 Armor-building complex with 16kg- done in ~10:36
Put the kettlebells down after each rep and took 2 deep breathes to start. Ended up taking 6 deep breathes by the end. This honestly felt way harder than I expected on the body. I guess it’s because I haven’t done kettlebell stuff in a while. Last did Armor-building complexes early April.
I’m back from almost (hyperbole) dying.
Apparently got food poisoning after coming back from my trip. Effectively spent 4 days unable to eat from a combination of throwing up everything that went down and no hunger. Felt sort of alive yesterday and today I finally feel fine.
So I did half a unweighted partitioned Murph to celebrate. And I think I’ll just do half a Murph every time I get to train because it really doesn’t take any thinking at all. I don’t think I’ll be able to do a full Murph near 5/20 as I initially wanted to do.
To note, half a unweighted partitioned Murph is 1/2 a mile, 10 rounds of 5 pull-up/10 push-up/15 squat, 1/2 a mile. It’s pretty much a glorified callisthenic workout.
Supposedly took ~20:02. I’m convinced that I accidentally hit the stop on the phone at some point during the second run. I can confirm that the clock was running when I finished the bodyweight movements though at ~14 something, so maybe 20 min is accurate.
Took 30 second rests between the bodyweight movements until the 7th round, when I started taking minute rests. These felt harder than anticipated, but what the heck did I really expect given what happened the last couple of days.
Half a unweighted partitioned Murph.
Took ~24:15. This makes a lot more sense.
Took 30 second rests between the bodyweight movements for the entire thing. Felt stronger throughout.
Finished the bodyweight movements at 18:something, which also makes a lot more sense.
Half a partitioned Murph.
Took ~38:05.
Took 90 second rests between the bodyweight movements. Used a 20lb backpack and alternated between pull-ups and inverted rows.
The push-ups felt pretty tough after set 6.
10 rounds of-
5 pull-up
5 dip
5 RFESS
Didn’t time it. Took no breaks between rounds until I got to set 6ish? I didn’t even bother changing into gym clothes, but now I really regret that because I sweated a lot.