Finally Satisfied

I’m pretty sure I displaced a rip in my back yesterday during the lifts. It’s not extremely painful or anything, but uncomfortable. Went in at 12 with the crew.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 5 Muscle Snatch (45#)
  • 5 OHS (45#)
  • 5 Squat Snatch (75#)

E3M – 6 Sets

  • 5 Squat Snatch (95#)
  • 8 Strict HSPU

I didn’t go heavy knowing what was coming next and figured it would allow me to push a higher rep count on the handstand push-ups. Picked a good number for those as each set took a bit longer, though all unbroken.

Conditioning

Warmed up with 6-4-2 @ 95#, 3-2-1 @ 115#, and 3-2-1 @ 135#.

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

A hero workout I’ve always been disappointed with. Since it’s on the heavier side I expect to be capable of a decent time. After my recent thruster experiment in 17.5, I decided to try a new DT strategy today. Take more breaks to prevent the long breaks. I also was going to go lower on my hang cleans since it worked out well when we did the DT Chipper during Open prep workouts. I taped up my thumbs, strapped on my belt, and was ready to grind away.

Started out 6-5 deadlifts, then 1 deadlift and 4 cleans, 4 cleans, and finally 1 clean with the push jerks. Dropped the bar at 1:16. Oh boy! Seemed fast but I felt ok. Breaks were naturally longer after that and it was about 3:05 when I finished the 2nd round. I stuck to the same rep scheme and it was working well. Third round was done just under 5:00 and 4th around 7:00 I think. After dropping the bar I picked it right back up without rest to get in the 6 deadlifts. I think I still took a break after 5 more. But then I went 5 cleans instead of 4. To finish it off I went straight through the final 4 cleans and the push jerks. Finished at 8:36 for a 1:26 PR!! Finally something I’m happy with. It ranks at a level 93 on BTWB.

Midline

E2M – 5 Sets

  • 10 Crab Sliders

I skipped out on some curls and dips everyone was doing since I get enough of that in the Push Only program.

Bottoms Up!

Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x215#

Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 2x5x135
  • 5×140

My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
  • 3×15/15 Tricep Kickbacks (15-20-20#)
  • 3×15 Landmine Twists with 45# bar + 15# plate (video)

Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.

That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.

Performance Plus

3 Rounds

  • 30s Left – Bottoms Up KB Marching (25#)
  • 30s Rest
  • 30s Right – Bottoms Up KB Marching
  • 30s Rest

This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:

  • Foam Roll Lats – 30s/side
  • Thoracic Spine Extension Mobility

I’ll get these in tonight after dinner.

Conditioning

  • 15-10-5 Squat Clean (135#)
  • 150-100-50 DU

Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

  • 3×10 Strict Pull-ups
  • 3×15 Rack Chins
  • 3×10 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

2017-04-27-after-wod.jpg

You Never Know

Took a rest day yesterday but was feeling good. Went to the 4:30 class.

Rehab – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Right Arm Front Rack Carry (70# KB)
  • 100′ Left Arm Front Rack Carry (70# KB)

Warm-up – 3 Sets

  • 10 PVC OHS
  • 10 PVC Passes
  • 10 Jumping Jacks

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 12 T2B

Wore grips and even the last set of toes to bar didn’t feel like I was going to fall off the bar.

Conditioning

8:00 AMRAP

  • 5 Strict HSPU
  • 5/5 Single Arm Suitcase Deadlift (70# KB)
  • 10 Russian KBS (70#)

Bryan says, “Are you going to do them strict?”

“I wasn’t planning on it.”

“It’s only 5,” he says.

“Hmm, usually when I try that I realize it was a bad idea during the 2nd round. Fine, I’ll give it a shot. I don’t mind going slower on the other stuff.”

Surprised myself and didn’t have any problem doing every set unbroken! Seems like 5 months ago I would have struggled to keep doing sets of 5 kipping. Made it through 6 rounds, the HSPU, deadlifts, and 2 swings (6+17).

Midline/Skill

5 Rounds

  • 20 Sit-ups
  • 20 Double Unders

It was programmed for 4 rounds, but I upped it. Missed 1 dub after 18 in the 3rd round. Finished in 4:56.

Volume Day

My hands are sore from raking and my legs seem to be feeling those squat movements from yesterday. Out in the garage at 1pm.

I made some Farmer Carry handle straps this weekend. Super cheap and work great.

Bench Press

Moved inside the rack starting today to be safer with the straps that are in place.

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x180
  • 3x10x200
  • 3x10x165 (close grip)

I think it was during the second set of 8×180 that I thought there was no way I would get through the heavier tens. Did it though. Those close grip reps continue to be a challenge. Feels so different. This volume day is getting nuts even with some rep decreases.

Accessory

  • 3×10 DB Tricep Rollback (30-30-35#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bentover Side Raises (15#)

Had clock running to keep resting on track. Finished at 58:35.

Such pump! Lotta reps!

Changed into some compression shorts, laced up the shoes, and headed out for a run on a beautiful day.

Run

Did a loop I run quite often which is 2.57 miles. Did pretty well keeping it in the aerobic zone. Average heart rate turned out to be 138 and the zone alarms that were going off were triggered on 1-3 beats on the high side. Felt easy running at that pace, but it is quite slow. Took me 28:44 (RunKeeper).

Quick One

So my back tweak yesterday is nothing like where I was done and out for a week. Moving a little gingerly, but was able to mow the lawn and rake yesterday. Did more raking today. Out in the garage around 8pm after procrastinating all day. Since I skipped going to the noon workout today I figured it was a good day to get in the Performance Plus programming and make tomorrow a shorter workout.

10:00 EMOM (alt)

  • 20 Squats with feet together, holding 15# plate with straight arms (video)
  • 10 Plank Plate Pops on 45# comp plates (video)

Could tell I was getting warmed up and used to the feet together squatting because I got faster every round. Nice little burn with these two. Neat movements.

10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Squat Jumps

Didn’t want to do anything with loading so all bodyweight seemed like a good idea. I’ve done a few similar workouts before. Got through 13 rounds plus the 3 pull-ups. That did the trick! All done is less than 30 minutes.

Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

Warm-up

  • 3×15 RH (140#)
  • 2 Sets
    • 5 Inch Worms
    • High kNees
    • 10 Air Squats
    • 10 HR Push-ups

Strength – 4 Sets

  • 10/10 single arm single leg RDL (62#)
  • 5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

Conditioning

“Wall Ball Kalsu”

  • EMOM Buy-in: 5 Burpees
  • Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 4x3x230

Felt easy!!

Seated Shoulder Press

  • 10×45#
  • 10×75
  • 6×95
  • 3×115
  • 3×125
  • 3×135
  • 2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

  • 3×24 Seated alt DB Shoulder Press (40#)
  • 3×15/15 Pallof Press (red band)
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Front Raises (15#)
  • 3 Sets
    • 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
    • 3x30s Overhead Opener

I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.

Performance Plus

  • Handstand Shifts (video)
    • 2×2
    • 3×8 Scaled with feet on plate stack
  • 3 Sets
    • 1:00 HS Hold (facing)
    • 1:00 Rest

😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.