Good Day for a Ski…Erg

On Friday my forearms were sore from all of the swings. I really needed the rest day yesterday after doing some kind of workout 12 days straight. Last night I drove home late from up north because of storms rolling in overnight. No heading to the gym today due to the ice storm and then snow on top of it. Went out to the garage around 11am.

Conditioning

15 Rounds

  • 30s Ski Erg
  • 1:00 Rest

It was snowing, so I might as well ski, right? I didn’t bother to heat up the garage, so wore a hat, gloves, and bundled up. Was stripping things off by the end though. You can really see the effect of no warm-up, where I thought I wouldn’t be able to hold the pace I went at for the first interval. I’m also not used to the ski erg, which I haven’t used in months and it’s easy to forget how much tougher it is to get up to speed compared to the rower. Settled in on a pretty solid pace.

Accessory

5 Rounds

  • 25 Band Pull Aparts (red)
  • 20 Diamond Push-ups
  • 2:00 Rest

Was controlled on the pull aparts and kept tension on the band. Did 2×10 push-ups every round, though the second ten got tough in round 3. Finished in 13:15.

Midline

Might as well start on some of the back isolation/stability stuff.

3 Sets

  • 10 Curl-ups w/ 2s hold

3 Sets, 2 Sets, 1 Set

  • 20s Side Plank
  • 10s Rest

Do three sets on one side and then three on the other side, rest 1:00, then do two sets per side, rest 1:00, and finally one set per side.

5 Sets

  • 20s RKC Plank
  • 1:00 Rest

During an RKC plank you are trying to create as much tension through the midline and posterior chain as you can be contracting all of those muscles. These get really hard.

Go Unbroken

Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.

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Pre-workout

I was coaching this morning so got in early for my warm-up and snatches before class started.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hyper (210#)

Weightlifting

E2M – Squat Snatches

  • 4×45#
  • 4×75
  • 4×95
  • 2×115
  • 2×135
  • 2×155
  • 6 sets of 2×175

I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.

With Class Warm-up

3 Sets

  • 20 Push-ups
  • 10 Band Pull Aparts (green)

Gymnastics

  • Max Set – Pull-ups
  • 2:00 Rest
  • 3 sets
    • 50% of Max
    • 2:00 Rest

Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦

Conditioning

4 Rounds

  • 200m Run
  • 10 Power Snatch (95#)

Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!

Cooled down and did Crossover Symmetry Plyo.

Out in the garage for a quick afternoon session to catch up on Monday’s strength work.

Warm-up

  • 3 Rounds
    • 1:00 Air Dyne
    • 30s Bottom Squat Hold
  • 10 Back Squat (45#)
  • 8/8 Landmine Rows (45#)
  • 10 Back Squat (135#)
  • 8/8 Landmine Rows (55#)

Strength

E3M – 6 Sets

  • 12 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.

Murph Work

7 Sets

  • 20s Push-ups
  • 30s Rest

Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.

Need to ROMWOD tonight after all of that work.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

  • 2 Sets
    • Tricep Openers (10#)
    • 20 Shoulder Taps
  • Bar Hang/Stretching
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)
    • 20 Mountain Climbers
  • Romanian Deadlift
    • 8×45#
    • 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

  • 8 RDL (165#)

Conditioning

20:00 AMRAP

  • 50 DU
  • 40 Russian KBS (70#)
  • 30 Ball Slams (25#)
  • 20 Burpees
  • 10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

  • 3 Sets
    • 8 Reverse Hyper (210#)
    • 30 band pulls (red)
  • Bottom Squat Hold
  • OH Stretching
  • C&J
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

Weightlifting

8:00 EMOM

  • 5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

  • 30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

  • 6 Supinated Pendlay Rows (165#)
  • 5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

  • 2 Rounds
    • 50m Broad Jump
    • 20 Pistols (alt)
  • 2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • Knee to Chest Pulls
  • Zombie Kicks
  • Good Mornings (PVC)
  • High Knees
  • Butt Kicks
  • PVC Stretching

Strength

Deadlifts

  • 7×155#
  • 7×245#
  • 7×315#
  • 7×345#
  • 7×365#
  • 7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

  • 8 Good Mornings
  • 20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

  • Row (calories)
  • Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

  • 12 OH Jumping Lunges (45#)
  • 200m Ski Erg
  • 50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

  1. 1:03
  2. 1:09
  3. 1:10
  4. 1:08
  5. 1:09

That sucked!

Complete rest day tomorrow, with a massage.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

  • 1000m Row (4:21)
  • 2×50 Band Pulls (red)
  • 5×45# C&J
  • 5×95# C&J

Benchmark Test

“Grace”

  • 30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

  • 4 Tabata Pull-ups
  • 4 Tabata Push-ups
  • 4 Tabata Sit-ups
  • 4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

  • 10 Good Mornings (95#)
  • 4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

4x

  • 250m Row
  • ~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.