Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • 2:00 Double Unders (195)
  • 9:00 EMOM (alt)
    • 40′ Bear Crawl
    • 100m Run
    • 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

  • 5×45#
  • 5×95
  • 5×135
  • 4×165
  • 10x2x185
  • 5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

  • 150 DU
  • 50 Sit-ups
  • 800m Run
  • 50 Sit-ups
  • 150 DU

Felt pretty good. Finished in 10:43.

Too Cold Out For Me

A big group was gathering this morning at 7am to run a 5k, which has become tradition at our company Grand Meetups. I fully planned to join in, but before going to bed last night I saw that it was only supposed to be 40°. Nope! So I slept in and went to the fitness center for 30 minutes on the treadmill. Went 3.28 miles. I also did the 5 minute cool down, which took the total up to 3.57.

Whistler Westin

I haven’t done shit in a couple of days with the travel day and just didn’t have the motivation yesterday when I woke up, even though it was early. Well, not exactly true I guess. We did go for a nice long walk yesterday during our team day. Knew I needed to do something today though, so I hit up the fitness center in the hotel.

Warm-up

  • 800m Run

Gymnastics Strength – 5 Sets

  • 10 Strict Pull-ups
  • 10 Strict Dips
  • 10 Leg Lifts

Jumped on the pull-up/dip stand. Old school!

Strength

Back Squats – Smith Machine

  • 10×45#
  • 10×95
  • 5x10x135

The angle you have to squat at is so fucking weird on the Smith machine.

Conditioning

Jumped on the stationary bike for 20 minutes and went 6.13 miles.

Did a long walk at night with about 100 people hoping to see the Northern Lights.

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Back Squat (45#)
  • 5 Shoulder Press (45#)
  • 5 Back Squat (85#)
  • 5 Shoulder Press (85#)

Conditioning

  • 15-10-5-10-15
    • HSPU
    • Back Squat (135#)
  • Rest 1/2 as long as it took
  • 25-20-15-20-25
    • Push-up
    • Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

  • 30s Double DB/KB OH Walk (40# DBs)
  • 30s Rest
  • 30s Superman-Banana (Banana Rolls)
  • 30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

  • 5/5 DB Shoulder Press (30#)
  • 10 Russian KBS (53#)
  • 10 Sit-ups
  • 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

  • 8×45#
  • 8×75#
  • 8×95#
  • 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

  • 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
  • 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.

Snatch City

Much needed rest day yesterday. I started getting a knot in my right mid back, I think from doing a bunch of bush trimming on Monday. It’s tight today too. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 3 Hang Muscle Snatch
    • 4 Hang Power Snatch
    • 5 Squat Snatch
  • 3 Hang Power Snatch (95#)

I used 45# for 3 sets and 75# for 2 sets of the complex.

Weightlifting – 16:00 EMOM

  • 2 Hang Power Snatch (115#)

Still taking it easy with the back. Felt really good though! Not pushing it with a big trip coming up on Monday.

Conditioning

10 Unbroken Rounds

  • 1 Power Snatch (95#)
  • 1 Hang Squat Snatch (95#)
  • 1 Squat Snatch (95#)
  • 2 OHS (95#)

Scaled way back from the 135# so I could concentrate on positions and now fuck something up. I’d do a round, move my poker chip for counting and then right into the next set. I messed up the sequence a couple of times so did another snatch or overhead squat to make up for it each time. Finished in 4:49.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Superman
  • 10s Rest