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.  

VolkeFit: I like big squats and I cannot lie

A Back Squats

Build to a heavy triple

275.  I'll take it.


B1. DB bench press  6-8  x 4, rest 1 minute
B2. Push-ups  12-15 x 4, rest 1 minute


This was hard.  I used 45lb, started out doing 8 presses and 15 push-ups, but finished at 6 and 12, with breaks on the push-ups.  Pretty sad.


C. 50 calories AirDyne, 30 alternating DB power snatches, 50 calories AD.

Done.

VolkeFit: You know squat

A) 5,4,3 x 2

Ended at 235


B) Single Arm Dumbbell Powell Raise
8 per arm, rest 1 minute between arms.

Surprisingly tough.  I used 15 lb.


C) Alternating deadbugs

40 x 4; rest 1 minute.


D) For Time:
10 dumbbell Turkish get-ups @ 30lb (5 per arm)
1 minute max army crawlers
5 wall walks
1 minute of max push-ups
1 minute of max AirDyne calories.

Ugh.

VolkeFit: 60-second spurts of inadequacy

1 minute max push press at 95lb
Rest 1 min
1 minute max burpees
Res 1 min
1 minute max AD (cal)
Rest 6 minutes
x3


Push Press: 39, 37, 20
Burpees:  18, 14, 13
AirDyne:39, 31, 26

Boxing - Parents' night

The Boy is taking a boxing class, and they offered parents the chance to come and learn about what what they are teaching the kids.  Me and about a half-dozen other parents took advantage of it.

Here's what we did:

Light jog, high knees, butt kickers

Sit-ups and two punches (holding little dumbbells) for 60 seconds (two of them)

Push-up plankhold, then push-ups.

Then it was a bunch of work on jabbing and right cross.  My footwork sucks.

Living room: Monday Night Squat

Was gonna do push-ups, but my arm hurt for some reason.

Did 15 squats per minute for 20 minutes, instead.   300 squats.

B-Squad: Keep on keepin' on

2 rounds:

• 5 minute row
• 2:30 walk
• 5 minute ride
• 2:30 walk
• 5 minute box step-ups (20")
• 2:30 walk

Nice little 45:00 of continuous work.   I could adapt this for my basement or garage. 

Done.

I didn't really track my results.  On the row, I wanted to make sure I got 1,250m each times.

VolkeFit: Hey

A. Metcon 
4 sets:
10 DB Power snatches/arm (40lb)
10 box jumps (20")
Ride 250m
(It says rest 2 minutes between, but I missed that)

Done.


B. Lift
Clean (Squat Clean)
1 rep of 155every 75s

Lovely.

I seriously need to get my garage insulated so I can get a barbell and some bumper plates.


C. Metcon
3 sets for time:
15 Russian swings
8 Push-up-less burpees
15 calories AirDyne

4:55