Deane Barker's Workouts A running log of Deane's workouts. https://deanebarker.net/workouts/ March 24, 2024 https://deanebarker.net/workouts/2024-03-24/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> skier, dumbells </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 10 Cal Ski 10 Air Squats 10 Seated Dumbell Overhead Press </pre> <p>I&rsquo;m nursing a back injury, so this was selected very careful to avoid bask issues. I started the dumbbell press with 40#, but stepped down to 35# after Round 3.</p> <p>Good workout.</p> Sun, 24 Mar 2024 00:00:00 -0500 https://deanebarker.net/workouts/2024-03-24/ March 20, 2024 https://deanebarker.net/workouts/2024-03-20/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, bench press </p> <pre style="padding: 1em; background: rgb(240,240,240);">10-9-8-7-6-5-4-3-2-1 --- 25 Cal Bike (same each time) Bench Press (225#) </pre> <p>Solid workout. It&rsquo;s 250 calories on the bike, and 55 reps of a heavy-ish bench, so it&rsquo;s non-trivial.</p> Wed, 20 Mar 2024 00:00:00 -0500 https://deanebarker.net/workouts/2024-03-20/ February 28, 2024 https://deanebarker.net/workouts/2023-02-28/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, barbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">5x --- 15 Cal Bike 10 Power Snatch (95#) 5 Burpees Over the Bar </pre> Wed, 28 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2023-02-28/ February 25, 2024 https://deanebarker.net/workouts/2024-02-25/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> heavy dumbell, skier, GHD </p> <pre style="padding: 1em; background: rgb(240,240,240);">5x --- 11 Cal Ski 9 Goblet Squats (100#) 7 GHDs </pre> <p>The goblet squats were brutal. Weirdly hard on the core.</p> Sun, 25 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-02-25/ February 24, 2024 https://deanebarker.net/workouts/2024-02-24/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, bar, KBs </p> <pre style="padding: 1em; background: rgb(240,240,240);">5x --- 15 Cal Bike 10 Strict Press (115#) 80m Farmer's Carry (70# x2) </pre> <p>Garbage workout, but it was good. I got the first two rounds of strict presses unbroken, then dropped to 6+4.</p> Sat, 24 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-02-24/ February 4, 2024 https://deanebarker.net/workouts/2024-02-04/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, dumbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 15 Cal Bike 10 Dumbbell Snatches (50#) </pre> <p>I used this to work on my hand transitions when cycling dumbbell snatches. I&rsquo;ve never been good at switching hands at the top &ndash; I usually set the dumbbell down, which isn&rsquo;t great. It slows you down and gets you out of position.</p> <p>But I got through all 10 rounds (total 100 reps) doing mid-air transitions, which was awesome. It makes the reps go by so much quicker. The trick is that you hand them off just after you lock out at the top &ndash; so if you lock out with your right hand, you immediately reach up with your left, and sort of &ldquo;drop&rdquo; the dumbbell into your left hand.</p> <p>Good workout. Going back to the bike after the snatches was wildly unpleasant.</p> Sun, 4 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-02-04/ February 3, 2024 https://deanebarker.net/workouts/2024-02-03/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> sled, overhead bar </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 50' Sled Push Round x 5 Ab Movements (5, 10, 15, 20...) </pre> <p>I started out doing sit-ups, but predictably had to stop because I was cramping.</p> <p>I switched to leg raises, then finally transitioned to a bar for knee tucks, which turned into almost knees-to-elbow &ndash; I had a pretty good kip going there at the end. I would do half knee tucks and half leg raises</p> <p>It&rsquo;s 275 reps of core movements, which is non-trivial.</p> Sat, 3 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-02-03/ February 1, 2024 https://deanebarker.net/workouts/2024-02-01/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bench press </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- Max Effort Bench Press Run 200m (each round faster than the last) </pre> <p>I did the first five rounds of bench at 275#, then lowered to 225#, because I was down to doubles and it seemed a little pointless.</p> <p>Started the runs at 4.0 mph, and went up 0.2 each time, to end at 5.8 mph (still not fast, I know).</p> <p>Good workout.</p> Thu, 1 Feb 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-02-01/ January 11, 2024 https://deanebarker.net/workouts/2024-01-11/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, overhead bar </p> <pre style="padding: 1em; background: rgb(240,240,240);">5x --- 10 Strict Pull-Ups 50 Cal Bike </pre> <p>Weird one &ndash; I wanted to work on pull-ups, but needed some cardio too.</p> <p>I opened with five unbroken, then dropped to singles. Every other round, I opened with three, then dropped to singles &ndash; one every 20-25 seconds (I would talk to the other end of the gym, tap the rig, and walk back).</p> <p>The bike took about two-and-a-half-minutes.</p> Thu, 11 Jan 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-01-11/ January 2, 2024 https://deanebarker.net/workouts/2024-01-02/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> barbell, overhead bar </p> <pre style="padding: 1em; background: rgb(240,240,240);">33x --- Squat Snatch (95#) 2 Strict Pull-Ups </pre> Tue, 2 Jan 2024 00:00:00 -0600 https://deanebarker.net/workouts/2024-01-02/ December 11, 2023 https://deanebarker.net/workouts/2023-12-11/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, ab mat </p> <pre style="padding: 1em; background: rgb(240,240,240);">20x ---- 10 Cal Bike Odd Rounds: 10 Sit-Ups Even Rounds: 10 Leg Raises </pre> <p>Good mix of cardio and core work. I skipped two rounds of the core work in the beginning (rounds 5 and 6, I think) because I was starting to get abdominal cramps, but they passed.</p> Mon, 11 Dec 2023 00:00:00 -0600 https://deanebarker.net/workouts/2023-12-11/ December 7, 2023 https://deanebarker.net/workouts/2023-12-07/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> KB, GHD, barbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 7 KBS (70#) 5 GHDs 3 Power Cleans (185#) </pre> <p>I didn&rsquo;t move through this very fast, but I was consistent. I should of gone heavier on the clean weight &ndash; I could have done 205# pretty well.</p> <p>GHDs were short sets, but I&rsquo;m coming back from travel and illness, and I have to ease back into them or I&rsquo;ll walk like a cripple for a week.</p> Thu, 7 Dec 2023 00:00:00 -0600 https://deanebarker.net/workouts/2023-12-07/ December 4, 2023 https://deanebarker.net/workouts/2023-12-04/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> rower, skier, bike, ab mat </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 10 Sit-Ups 10 Cal Ski 10 Cal Row 10 Cal Bike </pre> <p>This is a variation of my standard cardio workout. I added sit-ups, and took out the EMOM &ndash; I just do it straight through.</p> <p>Good mover. Works about everything.</p> Mon, 4 Dec 2023 00:00:00 -0600 https://deanebarker.net/workouts/2023-12-04/ November 22, 2023 https://deanebarker.net/workouts/2023-11-22/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> overhead bar, box </p> <pre style="padding: 1em; background: rgb(240,240,240);">10-9-8-7-6-5-4-3-2-1 --- Strict Pull-Ups Burpee Box Jumps </pre> <p>Simple, but effective. The burpees work everything that the pull-ups don&rsquo;t.</p> <p>Things slow down quite a bit during the pull-ups clearly. I would open with 2-3, then drop to singles.</p> <p>Great workout.</p> Wed, 22 Nov 2023 00:00:00 -0600 https://deanebarker.net/workouts/2023-11-22/ November 19, 2023 https://deanebarker.net/workouts/2023-11-19/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bar, rower, jump rope, wall ball </p> <pre style="padding: 1em; background: rgb(240,240,240);">5 Power Cleans (185#) 900m Row 136 DUs 41 Burpees Over Bar 28 Deadlifts 65 Wall Balls </pre> <p>This was a weird one. It was a partner workout on the board, so double every number there.</p> <p>I did it as a single. The cap was 30 minutes, and I would have made it too…if not for the wall balls. Ran itno those like a brick wall. I literally did them in 13 rounds of five.</p> <p>Murder.</p> Sun, 19 Nov 2023 00:00:00 -0600 https://deanebarker.net/workouts/2023-11-19/ October 18, 2023 https://deanebarker.net/workouts/2023-10-18/ <p> <strong>Est. Time:</strong> 20mn <br/> <strong>Gear:</strong> ab mat, KB </p> <pre style="padding: 1em; background: rgb(240,240,240);">AMRAP 20 --- 9 Sit-Ups 7 KBS (70#) 5 HRPU 3 Burpees 1 Strict Pull-Up </pre> <p>This was just a mover after a travel cycle in which I got really sick. It got me going, but I sucked at it. I think I got 7 rounds?</p> <p>I timed the first round at 1:10, fresh. It went downhill from there.</p> Wed, 18 Oct 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-10-18/ October 6, 2023 https://deanebarker.net/workouts/2023-10-06/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, ab mat, KB </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 10 Cal Bike 10 Sit-Ups 10 KBS (55) </pre> <p>Good mover. I would normally go heavier on the KBS, but my lower back is a little messed up right now.</p> Fri, 6 Oct 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-10-06/ October 5, 2023 https://deanebarker.net/workouts/2023-10-05/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 15 Cal Bike 15 Air Squats </pre> <p>I started with the skier, but my lower back started to hurt, so I switched to the bike after a couple of rounds.</p> Thu, 5 Oct 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-10-05/ October 2, 2023 https://deanebarker.net/workouts/2023-10-02/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> rower, ab mat </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 15 Cal Row 10 Sit-Ups </pre> <p>I started with 15 sit-ups per round (to make the row), but I started to cramp, so I backed it off.</p> Mon, 2 Oct 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-10-02/ September 18, 2023 https://deanebarker.net/workouts/2023-09-18/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 10 Cal Bike 10 Air Squats </pre> <p>I&rsquo;m nursing a stupid lower back tweak, so I was just doing this to move around a bit. Seemed to go pretty well &ndash; back didn&rsquo;t bother me much.</p> Mon, 18 Sep 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-09-18/ July 16, 2023 https://deanebarker.net/workouts/2023-07-16/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> Assault Bike, GHD, heavy barbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 10 Cal Bike 5 GHDs 1 Power Clean (225#) </pre> Sun, 16 Jul 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-07-16/ July 14, 2023 https://deanebarker.net/workouts/2023-07-14/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> Assault Bike, ab mat </p> <pre style="padding: 1em; background: rgb(240,240,240);">50-40-30-20-10 Assault Bike Cals 10-20-30-40-50 Sit-Ups </pre> Fri, 14 Jul 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-07-14/ July 10, 2023 https://deanebarker.net/workouts/2023-07-10/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> rower, barbell, KBs, ab mat </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 250m Row 5 Strict Press (135#) --then-- 5x --- 100' Farmer's Carry (70# x 2) 10 Sit-Ups </pre> Mon, 10 Jul 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-07-10/ July 6, 2023 https://deanebarker.net/workouts/2023-07-06/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> barbell, overhead bar </p> <pre style="padding: 1em; background: rgb(240,240,240);">15x --- 3 Power Cleans (185#) 3 C2B Pull-Ups </pre> Thu, 6 Jul 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-07-06/ July 2, 2023 https://deanebarker.net/workouts/2023-07-02/ <p> <strong>Est. Time:</strong> ??? <br/> <strong>Gear:</strong> rower, dumbbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 250m Row 5 Dumbbell Push Press (each arm) </pre> Sun, 2 Jul 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-07-02/ April 19, 2023 https://deanebarker.net/workouts/2023-04-19/ <p> <strong>Est. Time:</strong> 30min <br/> <strong>Gear:</strong> bike, ab mat, KB </p> <pre style="padding: 1em; background: rgb(240,240,240);">Every 5min for 30min --- 20 Sit-Ups 20 KBS Max cals on bike </pre> Wed, 19 Apr 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-04-19/ April 15, 2023 https://deanebarker.net/workouts/2023-04-15/ <p> <strong>Est. Time:</strong> 27min <br/> <strong>Gear:</strong> KBs, dumbbells, bag, sled </p> <pre style="padding: 1em; background: rgb(240,240,240);">5x --- 100' Farmer's Carry (70#x2) 100' One-Arm Farmer's Carry (100#; 50' left, 50' right) 100' One-Arm Overhead KB Carry (70#; 50' left, 50' right) 100' Sandbag Carry (100#) 100' Box Push (+45#) </pre> Sat, 15 Apr 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-04-15/ April 13, 2023 https://deanebarker.net/workouts/2023-04-13/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, ab mat, barbell </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 12 Cal AB 9 Sit-Ups 6 Hang Power Snatch (95#) 3 Burpees Over Bar </pre> Thu, 13 Apr 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-04-13/ April 9, 2023 https://deanebarker.net/workouts/2023-04-09/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> barbell, overhead bar </p> <pre style="padding: 1em; background: rgb(240,240,240);">10-9-8-7-6-5-4-3-2-1 --- Deadlift (225#) Burpees Over the Bar L-sit </pre> Sun, 9 Apr 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-04-09/ April 2, 2023 https://deanebarker.net/workouts/2023-04-02/ <p> <strong>Est. Time:</strong> <br/> <strong>Gear:</strong> bike, ab mat, plate </p> <pre style="padding: 1em; background: rgb(240,240,240);">10x --- 12 Cal Bike 9 Sit-Ups 6 Plate G2OH </pre> Sun, 2 Apr 2023 00:00:00 -0500 https://deanebarker.net/workouts/2023-04-02/