Fifteens

Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.

Gymnasty

15:00 EMOM (alt)

  • 5 Strict Pull-ups
  • 7 Strict Ring Dips
  • 10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.

Conditioning

15:00 AMRAP

  • 20 T2B
  • 10 Bar-facing Burpees
  • 20 Hang Power Snatches (75#)
  • 10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

3 Weeks Remaining

My back was definitely much tighter last night after the workout and even felt sore to the touch on the left side. Out to the garage after 2pm and just in time before the mailman delivered some new toys.

Warm-up

  • 3:00 Ski Erg (709m)
  • Thrusters
    • 6×45#
    • 6×95

Thruster Attack Week 7 Workout 2

Every 1:30 – 5 sets

  • 12 Thrusters (115#)

At the last-minute I decided to put on the belt due to how my back was feeling. Overall this was easier than last week, but my legs were really burning in the final 2 sets. Upper body held up better even though it’s been sore and tired.

Jumped on the Airdyne for 5:00 (1.46 miles) to flush things out and bring the heart rate down slower. Going to take it easy tomorrow.

Double Dubs

My low back was feeling it a little today from over-extending in the shoulder presses yesterday. Funny how something so innocent can irritate it just a little. Went to the 5:30 class, but was the only one to show.

Warm-up – 3 Sets

  • 10 PVC Pass thrus
  • 20 Air Squats
  • 30 Jump Rope (singles)

Strength – OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×185
  • 3×195 (PR match)

Wore the belt with 155 on I think. After 185 I looked up my best triple and decided to go one more set to match it. Had been November of 2014! It was an ugly set but I got the reps.

Conditioning

14:00 AMRAP

  • 20 Sit-ups
  • 15 cal Row
  • 10 Burpees
  • 5 Ring Rows

Made it through 5+6.

Skill Conditioning

5 Rounds

  • 15 Zeus Double Unders
  • 30 Double Unders

Wasn’t as bad as I expected. Made it through every set unbroken in 4:15.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

  • 10 Band Pulls (green)
  • 20-20 Banded Monster Walk Steps (small red)
  • 10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×105
  • 6×115
  • 6×125
  • 6×135
  • 6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

  • 5 Squat Clean + Push Jerk (95#)
  • 7 Pull-ups
  • 21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

  • 4 Evil Wheels
  • 14 Russian Twists (44# KB)

Kept moving from one to the other.

37

I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.

Warm-up

  • Bottom Squat Hold
  • Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
    • 2 Sets @ 20kg
    • 1 Set @ 40kg

Snatch

  • 1x3x50kg
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 3x1x85
  • 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

Clean Pull

  • 3x70kg
  • 3×90
  • 3×110
  • 3x3x115

All hook grip. Oww!

Thruster Attack Week 7 Workout 1

  • 3 Cycles
    • 4 Rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.

Back in the Rack

It helps me to have at least a general idea of my upcoming workouts, especially during a period like this where it’s easy for me to skip out and stay in me comfy recliner. Last night I mapped out a general idea of doing squat triples and a metcon with some snatches. As I sat in my chair this morning, drinking my coffee, and wasting time on the computer, I finally made the move. Once I take that first step I’m good to go.

My upper body is still a bit sore and I can feel my biceps more than anything this morning.

get-low-iphone

Strength – Back Squat

  • 6×45#
  • 6×95
  • 6×135
  • 6×165
  • 6×195
  • 3×215
  • 3×235
  • 3×255
  • 3×275
  • 3×295

Fitting when “Get Low” comes on in the middle of a squat session, something is right in the world. Was wearing lifters and put the belt on for the triples. Feels good to be under some weight again.

Conditioning

10:00 AMRAP

  • 15 Push-ups
  • 10 Hang Power Snatches (75#)
  • 15 Sit-ups

Went 9-6 on all push-ups. Was trying to rush through at the end so the 6th set had some short pauses at the top of reps in the set of 6. All unbroken snatches. Really tried to rip those wrists in the turnover, which may help when I get real weight on the bar. Was able to finish the 6th round and get in 3 extra push-ups.

Just what I needed. Now I can pack up and head out of here for a few days. Worked out 3 days in a row for the first time in 3 weeks. I don’t even recognize myself. haha