Basement: 20 minute AirDyne

300 calories exactly.

VolkeFit: Yeast Mode

A. Barbell good mornings
12 x 3

B. Three rounds (not for time):
5 deadhang pull-ups
30 alternating roller deadbugs
10 hammer curls (2x 25lb)  - I was supposed to do this into a press, but didn't realize.

 C. EMOM for 30 minutes:
1. 10 burpees
2. 10 Russian kettlebell swings (55lb)
3  Row 12 calories

D. Ride 1,200 metres at 85%

Basement: Ride and Row

A.  200 calories on the AirDyne
15:30-ish

B. 100 calory row
5:20

Basement: EMOM with the Boy

EMOM for 15 minutes:

5 burpees and 10 ball slams

VolkeFit: Pros and cons of becoming a cyborg

A) Push -ups
Four rounds of 12.

Done.


B) Glute bridge hold (4 seconds) + 5 sit-ups

Done.  Sexily.


Looking back, I now realize I was supposed to alternate these two things.  A1 and A2 style.



C) EMOM 12 min
Even: 5 strict pull-ups
Odd: 20 alternating foam roller dead bugs

The strict pull-ups were quite hard on my left arm which still seems to be suffering from some sort of nerve issue.  I should get it checked out.  Or maybe just get one of those sweet prosthetics from LexCorp

D) Go Time!

27-21-18-12 of: 

Calories rowed

Dumbbell thrusters 2x40

14:30.  Thrusters suck the life out of me and make me question my very existence.  

B-Squad: Unlucky Sevens

Day off noontime workout at B-Squad.

A) Single leg DB Split squat
3 sets of 8 per leg, resting 30 seconds between legs and 2 min between sets.

I think I used either 2x25 or 2x35lb kettlebells.


B) For time, using 115lb barbell, do 7 rounds of:
7 deadlift
7 hang clean
7 front squat
7 shoulder to overhead.

17:54

Basement with the Boy: Slamin' and swingin'

The Boy likes EMOMs, so when I can convince him to put down the iPad and join me, that's what we do.  (Reps and weight reflect my work.  His was less)

A. 14 minute EMOM
Alternating:
15 Ball slams (20lb)
15 Russian bell swings (63lb/28kg)


B. Partner Burpee Pet Rock
Partners alternate sets of five burpees, until we get to 50.  Resting partner holds a kettlebell.

Took us 3:38

VolkeFit: The thing I did before eating a bunch of Taco Time

A.  14 minute EMOM: 
First minute - 6 DB snatches per arm
Second minute - 12 calorie row

The snatches took just over 20 seconds each minute.  The rows took between 30 and 40.


B. 50 renegade rows (30lb)

I did them in sets of 30 and 20.


C. TRX pike push-ups

Steve got a new toy.

4 sets of 7.

Done.


Afterward, I met my family in the food court of Southland Mall, and demolished a taco salad and Mexi-Fries because I am an insatiable glutton-monster whose appetite is only matched by my ability to sabotage any progress I make in life.

Basement: Rowing, Dipping, Swinging and Slamming

Five rounds for time:
250m row
5 ring dips
15 kettlebell swings (Russian)
20 ball slams

14:26

Basement with Harlan:

EMOM for 15 minutes

7 sit-ups
7 push-ups
8 lunges

Then, max sit-ups for time.

I did 60.

VolkeFit: Squatter's rights

A) Back Squats 1.1.1 x 3 @ 260 lb

Done.  I like squatting.


B) Back Squats 10 @ 155 lb 

This was relatively easy after the heavy ones earlier.  I felt like I had a big weight off my shoulders.


C) Row, Swing, Dip, Pull-up 
Five sets:
300m row
10 Russian KB swings (60 lb)
10 dips
5 kipping pull-ups

16:38

Basement with the Boy: EMOM stuff

A) EMOM for 12 minutes

• 5 burpees
• 8 Russian swings (I used 55 lb, he used 10 lb) 

B) EMOM for 10 minutes

• 6 bird dogs (he did 4)
• 8 sit-ups (he did 6) 

C) Alternating squats

I did five, then he did five, until we got to 100

EMOM swings

Using the new, 28kg kettlebell, I did 10 swings on the minute for 15 minutes

Basement: RideSwingSit

10 rounds:

• 10 cal AirDyne
• 10 Russian bell swings 
• 5 sit-ups