5x armor-building complex with 14kg KBs
3x3 dip with 20lb in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
1x10 kneeling ab-wheel
7 EMOM cross carry (waiter walk + farmer’s carry) with 16kg and 28kg KBs.
Walked the shorter distance instead of the usual back and forth because I’m scared that I’ll hit the walls while navigating the hallway. Felt pretty easy.
burpee pull-ups in ~10:23
25 burpee pull-ups
25 two burpee + one pull-up
Two deep breath between reps.
Felt pretty good. Chest started to fatigue a little from rep 40ish. The pull-ups never fatigued because I get extra rest in between.
5x armor-building complex with 12kg KBs
3x3 dip with 20lb in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
3x3 standing ab-wheel
ROM is getting better on the Nordic curls.
I can ‘sort of’ do a full standing ab-wheel now. Then on the last set I tried this out-
Oof. That is hard. I’m going to try doing this for the standing ones from now on.
6 EMOM double KB front rack carry with 28kgs
This felt tough.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
3x3 floating ab-wheel- this is what I decided to call it for simplicity’s sake.
ROM got better on the floating ab-wheel with each set.
6 every 30 second bent arm goblet carry with 24kg KB
Definitely began to get fatiguing.
10x5 EMOM burpee pull-up with 2kg in the backpack.
Again, not much of a burpee. The movement going down and up began to get more fluid as the sets progressed. Felt reasonably tough and it got me way warmer and sweatier than I expected. Still sweating after a shower and 30 minutes later.
I planned on jogging some more today but it rained and I didn’t want to jog in the rain.
20 minute Cook Drill- one armed waiter walk, then rack walk, then suitcase carry, with a weight that you can comfortably do a bottoms up press with. Switch whenever form starts to get bad. I did it with 10kg.
This felt pretty tough on the upper back, this is a great discovery. I’ll be doing this more often- perhaps even as short 5 minute stuff in my house. I did this in my tiny room, so lots of turning around. I’m sure they made the stability aspect harder.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
3x3 standing ab wheel
Dip and pull-ups felt pretty good.
5 back and forth farmer’s carry with 28kg KBs. Took 10 deep breathes between each round.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
1x10 kneeling ab-wheel
5 back and forth 8kg bottoms up KB carry. Right side feels much more difficult than the left side.
5 EMOM armor-building complex with 28kg
I wanted to repeat last week. Felt mighty heavy but I attempted the 6th set because I thought I felt better than last week, but I failed the press and then stopped it.
I’m guessing 28kg is just too heavy for now. Imma drop the weight back down to 24kg.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+2kg in my backpack.
3x3 Nordic curl practice
3x3 floating ab-wheel
Worked out quite late and after dinner today, so things didn’t feel as good. Got the work in though.
10 rounds of-
1 back and forth 24kg suitcase carry with 20lb in backpack
5 burpee pull-up
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
1x10 kneeling ab-wheel
1x50, 1x25 kb swing with 24kg
Lit up my glutes.
Faux-WOD Fran with double 16kg KBs and bent-knee inverted rows instead of pull-ups.
Took ~4:27.
I did this a couple of months ago and that took 4:50 something + I did that as a standalone. So I celebrated… until I took a look at the reps and realized that I did it wrong. Today I did 21/14/7, when it should be 21/15/9
For some reason I remembered it as multiplicatives of 7. Eh, oh well. It got me sweating a lot in a short period of time, so it succeeded.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 good morning with 20lb+6kg in my backpack.
1x9 standing ab-wheel.
3 EMOM 24kg bent arm goblet carry standing marches.
Did 20 ‘steps’, which equated to about 28 seconds or so.
50 burpee pull-ups in ~7:40
2 breathes between each rep. I wondered why this felt fatiguing- it’s because I somehow went faster.
Today-
10 rounds of-
5 chin-up
10 push-up
20 squat
with 6kg in the backpack. Took ~30:28. 2 min rest between rounds.
This was a fairly comfortable pace. Chest felt a bit fatigued by the end.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
1x9 standing ab-wheel.
I’m stagnating on the nordic curls. I’d be more willing to push it if I trusted this thing better, but I don’t.
7 EMOM double KB front rack carry with 28kg
This thing still remains tough to clean. If anything now I’m getting scared of it and cleaning weirdly.
4x9 EMOM burpee pull-ups
I was on push-ups when the timer rang for the last set. This floored me- very tough. I only had 10-11 second rests between sets. I think I slowed down a touch compared to the 5x8, since I was doing those supposedly with 20 second left on the clock.
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
3x3 floating ab-wheel.
11 back and forth in 3:54 with 50lb sandbag bearhug carry.
I stopped at 11 because it seemed good enough. This felt pretty rough.
14 every 45 second armor-building complex with 24kg.
Effectively 10:30min. Felt pretty good and tiring.
Easy Strength round two day 20
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 Nordic curl practice
1x10 kneeling ab-wheel
1x55, 1x20 kb swing with 24kg
I didn’t have much time today, so I did the absolute bare minimum.
My right shoulder up to my thumb is feeling tingly and weird. I first noticed this a couple of days ago and now it’s getting worse. Not good!
5x armor-building complex with 14kg KBs
3x3 dip with 20lb+2kg in my backpack
3x3 weighted pull-up with 20lb+6kg in my backpack.
3x3 one-legged RDL with different variations
1x9 standing ab-wheel.
I’m abandoning the Nordic curls. The set-up is annoying and I don’t want to spend time with it anymore. I’ll do variations of one-legged RDL for the rest of this cycle.
5 back and forth 50lb sandbag carry, with 5 squats at one end and 5 presses at the other end.
Took ~4:22. Got me sweaty and breathing hard.
Sometime inside my right shoulder hurts and tingly pain radiates through to my thumb. But no sense of weakness and the pain felt mostly ignorable during the workout.
I tried doing one of the Original Strength posture resets in an attempt to find something that might help with the pain. Well, it didn’t help with the pain but it seems to help with all the other fucked-upness in my upper back. I tried doing some in between the dip/pull-up supersets and each set felt better and better in terms of position and muscle activation, so I’ll keep at it.
KB mile carry with 16kg
Took ~17:46
This felt tough, but the speed felt pretty good. I did this inside my house and I walk considerably slower inside because of all the turns- The average is 16:something once I get into a groove. So doing this in ~17:46 is not bad at all.
I’d like to be able to either bring it down to under 17 min or be able to do this without pausing, then up the weight. The recommended weight for men is 24kg, so that’s the goal.
1 mile run in ~8:01
Ran at a ‘man, this feels tough’ pace.
I confirm that “run slow to run fast” works. It’s been months since I attempted anything beyond a super slow run and I get a time that I haven’t seen in years, if possibly ever. I might have attempted a fast run last year, but I don’t remember the time being quite this close to 8 min flat.
Pain is feeling ‘worse’, in that the pain inside the shoulder is more noticeable. It seems to be migrating a bit too. I think the KB mile carry may have done something- not worsen it but ‘something’.
I’m pretty sure the pain is due to the dips, so I’m adapting the remainder of the Easy Strength to KB presses to see if it helps. I’m also going to do unweighted pull-ups for the next couple of days and see if that helps.
Easy Strength round two day 21
5x armor-building complex with 10kg KBs
3x3 KB clean and press away with 24kg.
3x3 pull-up.
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
1x10 kneeling ab-wheel
The presses felt easy.
6 EMOM 24kg farmer’s carry with 20lb in my backpack.
Legs felt a bit tired; probably due to the fast run yesterday.
~28 min zone 2 jogging.
Essentially 2 miles. Keeping HR down is def. more challenging when this is done after a workout.
Easy Strength round two day 22
~43 min zone 2 jogging
3x3 one arm KB press with 12kg
3x3 pull-up
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
75 total KB swing with 24kg
Easy Strength round two day 23
~43 min zone 2 jogging
3x3 clean and press away with 24kg
3x3 pull-up
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
75 total KB swing with 24kg
Avoiding ab-wheels on a strange thought that maybe they hurt the shoulder; which honestly has no weight and is weird but I’m sticking with it.
Pressing doesn’t hurt the shoulder. I feel a slight pain with pull-ups. The jogging makes the shoulder feel significantly better- such as getting rid of the nerve tingling and such, so I’m going to keep them in.
Easy Strength round two day 24
~43 min zone 2 jogging
3x3 one arm KB press with 24kg
3x3 pull-up
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
3 minutes of 24kg goblet hold walking.
Easy Strength round two day 25
~40 min zone 2 jogging
3x3 one arm KB press with 24kg
3x3 pull-up
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
6 back and forth suitcase carry with 24kg.
I over-paced the jogging; HR kept creeping up into zone 3 by accident.
Shoulder is hurting a bit on the pull-ups but not by much.
I started doing the 10 min daily reset by Tim Anderson because Dan John can’t stop speaking about how amazing it is. I’ve been at it for about 4 days now and already my shoulder girdle feels sore in ways it hasn’t before.
The shoulder numbness and tingling as disappeared for the most part, but now I think it happened because I changed my swivel chair about 1.5 weeks ago. I changed back a couple of days ago and the pain has lessened/disappeared.
Now I have some elbow pain that came out of nowhere. Most likely it is from the daily reset and not used to being on my hands for so long.
Anyways, what I did today was derived from the Pressing RESET book-
4 minutes total leopard crawl
This got me way sweatier than I expected. It felt tough.
a mile walk with 30lb in the backpack.
Felt fine. I would have done longer if I didn’t begin exercising so late in the day.
Yesterday-
~65min zone 2 jogging.
Legs felt sore, so the run didn’t feel comfortable. My HR stayed low through the entire run and I jogged at a much faster pace though. This really surprised me.
Today
Easy Strength round two day 25
~40 min zone 2 jogging
3x3 KB clean and press with 24kg
3x3, pullup- 1 first with no weights, 2nd with 10lb, 3rd with 20lb
3x3 one-legged RDL; holding the weight on lifted leg- 12kg.
2x6 standing ab-wheel
I overpaced on the jogging and noticed that my HR had a hard time staying down. I’m pretty sure it’s the coffee I drank shortly before jogging.
Shoulder doesn’t feel as bad on the pull-ups. It did feel tight on the ab-wheel, which is why I stopped.
6 every 45 second double front rack KB carry with 24kg.
Felt good.
