Half a unweighted partitioned Murph. Substituted 10 inverted rows for the 5 pull-ups.
Took ~25:54
30 second rests between bodyweight movements.
2 Likes
Half a partitioned Murph.
Took ~43:26
Took 90 second rests between the bodyweight movement for set 1-7. Used 150 second rests for set 8-10. Quality and ability to do chin-ups and push-ups really started to go downhill. I didn’t eat that much yesterday so I blame that. Used a 20lb backpack.
2 Likes
Half a unweighted partitioned Murph.
Took ~26:57
2 Likes
I’m back. All the significant life events are (hopefully) done with for the time being. And I’m back to doing something similar to what I did before.
In the morning-
Giant set-
Recon Ron pull-up program week 2 pull-up
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 lunges
Recon Ron pull-up program week 2 KB swings with 24kg
In general I felt a lot stronger and had better mass when I did these daily calisthenics in the morning. Right shoulder and arm feels much better now, but I’m not going to push this. Week 2 is 26 reps total, and I think that’s just fine to stick with for the time being. I’ll throw in other calisthenics to mix things up as well. Let’s see how I feel after 3 months or so of this.
30 Armor-building complex with 12kg- done in ~9:44
Took 4 deep breathes between each rep. Felt fine. Starting easy to get the body moving again. The felt very, very sore for days when I did the 30 armor-building complexes with 16k and I’m not eager to repeat that experience.
10 EMOM of-
50lb sandbag carry back and forth and then 5 jumping burpees.
Felt fine.
2 Likes
In the morning-
Giant set-
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 pike push-ups
Recon Ron pull-up program week 2 squats
Recon Ron pull-up program week 2 single-leg deadlift
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 2 minute rest between sets. Took ~14:27
Starting nice and easy.
10 EMOM of-
2 100lb sandbag ground to shoulder, alternating between left and right side.
2 Likes
In the morning-
Giant set-
Recon Ron pull-up program week 2 pull-up
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 lunges
Recon Ron pull-up program week 2 KB swings with 24kg
30 Armor-building complex with 12kg- done in ~8:51
Took 3 deep breathes between each rep. Legs felt a bit tired.
10 EMOM of-
16kg KBs back and forth and then 5 OHP with the 50lb sandbag.
Felt easy.
Sandbag is still leaking sand! How!!@!#@!#!
2 Likes
In the morning-
Giant set-
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 pike push-ups
Recon Ron pull-up program week 2 cossack squat
Recon Ron pull-up program week 2 single-leg deadlift
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 2 minute rest between sets. Took ~15:17
Did this before lunch because I wouldn’t have time later. Forgot to stop the timer, so a couple seconds added there.
2 Likes
In the morning-
Giant set-
Recon Ron pull-up program week 2 pull-up
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 sissy squats
Recon Ron pull-up program week 2 KB swings with 24kg
I can’t actually do the sissy squats due to mobility issues. Working to improve on it to see if it provides any benefits.
10 EMOM of-
2 Armor-building complex with 16kg
Felt pretty easy.
10 EMOM of-
100lb sandbag bearhug carry back and forth.
Started off easy, ended feeling sort of tired and sore in my lower body.
2 Likes
10 rounds of-
5 push-up
5 squat
10 KB swing with 24kg
Something to get my body warm for the day.
In hindsight something like a 2-3 mile jog makes way more sense, though that would take a lot more time.
2 Likes
Yesterday-
Giant set-
Recon Ron pull-up program week 2 pull-up
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 lunges
Recon Ron pull-up program week 2 KB swings with 24kg
Left shoulder is hurting again. Dang it.
5 EMOM of-
3 Armor-building complex with 16kg.
Didn’t feel that challenging.
Today-
Didn’t do the daily stuff because I woke up too late.
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 2 minute rest between sets. Took ~14:06
Felt pretty easy
10 EMOM of-
2 100lb sandbag ground to shoulder, alternating between left and right side.
This felt pretty good too.
2 Likes
Slept in, so no daily stuff.
30 Armor-building complex with 16kg- done in ~10:59
Took 5 deep breathes between each rep. Started to feel fatigued after the 16th or so. Kept the pace up the entire time though.
2 Likes
Finally did daily stuff!
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 sissy squats
Recon Ron pull-up program week 2 glute bridges
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:45 minute rest between sets. Took ~12:50
10 EMOM of-
100lb sandbag bearhug carry back and forth.
2 Likes
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 pike push-ups
Recon Ron pull-up program week 2 cossack squat
Recon Ron pull-up program week 2 single-leg deadlift
4/4/4/3/4 EMOM armor-building complex with 16KBs
Took rests on the last set. Managed to get 4 done before the timer rang.
This is a lot better performance than when I attempted doing 5x4 back in February- in that I did 1 fewer rep but didn’t feel like I’m dying. Interesting how my body has turned out since then- I’m clearly weaker in some areas while (maybe) fitter in others.
AMRAP in 10 minutes-
10 suitcase carry back and forth. with 16kb
8 bottoms-up waiter’s carry back and forth. with 8kg
I originally intended to just do the suitcase carry but that sounded too boring after doing 10 of them. I decided the bottoms-up waiter’s carry might be neat to try out. Left side definitely less stable than the right side.
2 Likes
Giant set-
Recon Ron pull-up program week 2 pull-up
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 static lunges
Recon Ron pull-up program week 2 sit-ups
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:45 minute rest between sets. Took ~13:00
1 mile jog-
Took ~9:56
Comfortable and easy pace on both.
2 Likes
80 burpees yesterday.
Did these before my wife made dinner.
Today-
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 sissy squats
Recon Ron pull-up program week 2 v-up
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:30 minute rest between sets. Took ~11:20
Felt pretty easy. Left shoulder feels better. Pull-ups feel strong again.
9 Every 45 second on the minute of-
100lb sandbag bearhug carry back and forth.
Wanted to do every 50 second, but the timer I have only goes down by 15 second increments.
Failed to pick-up on the 9th set, so I took that as rest time. This felt pretty hard.
2 Likes
I’m feeling tired and sore. Been getting fewer than 6 hours sleep the last couple of weeks and it’s starting to mess with me. I don’t do well if I consistently get less than 7 hours sleep.
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 pike push-ups
Recon Ron pull-up program week 2 static lunges
Recon Ron pull-up program week 2 single-leg deadlift
30 Armor-building complex with 16kg- done in ~11:36
Took 5 deep breathes between each rep. Started to feel fatigued after the 16th or so. Kept the pace up the entire time though.
My lower back didn’t like this that much.
1.5 mile jog in ~14:44
Felt pretty good until I hit the incline that’s right before my house.
3 Likes
Got awesome sleep today. Didn’t eat much though.
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:30 minute rest between sets. Took ~11:33
Felt weak and hungry. Probably because I didn’t eat much today!
10 overhead KB carry back and forth with 8kg KBs.
Took ~6:32
I thought I could blast through this quickly, but fatigue built up pretty quickly in the shoulders. Ended up doing 1 back and forth, 5 deep breathes, and so on.
2 Likes
Yesterday-
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 dips
Recon Ron pull-up program week 2 sissy squats
Recon Ron pull-up program week 2 single-leg deadlift
Today-
Recon Ron pull-up program week 2 bent-knee inverted row
Recon Ron pull-up program week 2 pike push-ups
Recon Ron pull-up program week 2 static lunges
Recon Ron pull-up program week 2 v-up
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:30 minute rest between sets. Took ~11:59
I’m slowing down by a lot. That’s not good.
10 EMOM of-
100lb sandbag carry back and forth, alternating between left and right shoulder.
Left shoulder feels significantly more difficult.
2 Likes
Went hiking at Mission Peak on Saturday with my wife. Had a lot of fun. I haven’t hiked on an incline in over a year and my body felt it. Calves and lower body felt wrecked on Sat and Sun. Calves in particular are really tight and painful right now.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:30 minute rest between sets. Took ~11:14
10 EMOM of-
100lb sandbag bearhug carry back and forth.
Felt really difficult today on my upper back and abs. I think this is because I’m getting stronger/better at this and holding the sandbag higher up and not slouching.
2 Likes
Bent-knee inverted row- 7/6/5/5/4
Dips- 7/6/5/5/4
Static lunges- 7/6/5/5/4
Single leg deadlift- 7/6/5/5/4
Added one more rep to the fourth set, hence the change in formatting.
This is it for today.
2 Likes