Basement: Pull-ups/Chin-ups and Non-Level Push-ups and Russian Twists

Because there was something I wanted to watch on TV.


A. 14 or 15 minutes (I forget) EMO
Minute 1: Three Deadhang pull-ups
Minute 2: Three Deadhang chin-ups

Done.


B. Five rounds, not for time but no lollygagging:

10 push-ups - alternating with one hand on the slam ball
20 Russian twists with 20 lb slam ball

Done.

VokeFit: Powered by Guilt and Self-Loathing

A. Back Squat to a heavy single

Got up to 315, a new PR.  

Whoa.  Didn't see THAT coming.  I hadn't really squatted all that regularly in a long time, so I tended to top out in the high 200's whenever I did do it.    But after 285 went up without much problem, I decided to try for 305.  That went up, too,  but I had to swear at it.   I briefly thought THAT was a PR, but then I checked this blog and find out I've done 310 back in 2012.    So I put 315 on the bar.   

It went down.   After a pause, a lot more swearing and straining, I managed to stand up.  

New PR:  315. 

Good times. 

B) EMOM 15 minutes: 
1- 10 Double DB OH lunges 
2- 3-5 pull ups 
3- 30 seconds AD at 85%

Done. 

C) EMOM 15 minutes: 
1 - 30 second HS hold 
2 - 6 DB PS/arm 
3- 15 air squats

Done

VolkeFit: Forgot the Vaseline

A. Clean to a tough single

205


B. 8 minute AMRAP
10 weighted sit-ups
10 DB Push Press

8 rounds plus 6 sit-ups

I forgot to Vaseline my butt crack for this one.  Mild chafing resulted.



C. 14 minute AMRAP
Row 250m
12 box jumps
25 DU's

5 rounds plus 250m

Basement: 15 minute AD ride because Harlan made me

I was single dadding it tonight and tried to get Harlan to come over for a post-supper workout.

He couldn't make it, but told me that I should do it anyway, at least 15 minutes.

I had a really long Sunday and was THISCLOSE to not doing a damn thing.  But once the kids were in bed, I threw on some shorts and made my way downstairs.

I did 15 medium-pace minutes, good for 196 calories, while watching a so-so comedian on Netflix.  

I then went upstairs and ate it all back.

VolkeFit: Yeah, but I ate pizza three days straight

A. Power cleans and hang cleans

6 sets of 1 power clean and 3 hang cleans
Do one set every 2 minutes.

My first two used 115.  The remaining four were 135. 


B. For time, three rounds of:
18 alternating DB power cleans
-12 burpees
-6 pull-ups

We eliminated the power cleans because I did them in the first part of the WOD.  (They were substituted in for presses and push-presses on account of the pain in my neck.)

I also decided to do this for time, when it wasn't originally programmed that way.

3:50.

C. For time, 15-12-9 of:
-AirDyne calories
-16 Russian swings, 60lb
-Rowing calories

5:10

Basement: In association with DONGLOVER

I wanted to workout, but not hurt my neck, so I thought an extended AirDyne ride was in order. 

I figured I'd do 30 minutes at a reasonable pace, while watching Netflix, which was good for 373 calories

The entertainment was a Netflix comedy special called "Weirdo" featuring comedian/actor/rapper Donald Glover.   

When you watch that show, the opening credits say: "In association with DONGLOVER."   

Hey, it's his name.   His name is DONGLOVER. 

Garage: Pain in the Neck

A. Four rounds of 15 burpulls.

Timed individually, resting 4 minutes between.

1.1:24
2.1:25
3.1:32
4.1:45


B. 3 rounds of 100 skips and 10 push-press (2x35)

Timed individually, resting 3 minutes between.

1. 1:32
2. 1:09
3. 1:15

I was gonna do four rounds, but experienced a really bad pain in my neck during the push-press.   Shit.

Garage: Harlan's bright idea

20 minute AMRAP:

100 skips, 10 burpees

8 rounds, plus 59 skips.