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.
1 Like