A Completely Different 12 Rounds

Yesterday I got up early to play in a golf outing. It was a long day and I didn’t feel like doing anything when I got home, so I made it a rest day. At the gym for open gym at 10am this morning.

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 2×255
  • 3x2x260

I was hoping to push near my old 2RM of 275 as a test, but I didn’t have it today. The suggested range for the four working sets was 255-265, but I didn’t even feel good enough to try 265, because I was struggling with 260. To be honest, unracking 255 and doing the double felt sketchy as fuck for some reason. Maybe all of the dumbbell shoulder presses I did on Friday? WHOOP did have me at only 31% recovered this morning.

This completes one cycle of the program. Instead of testing a max next week I’m going straight to a second cycle, since I know I’m not capable of 300 yet. After today, I might be further away than I thought.

2019-08-04-year-of-bench-press.png
The last 12 months of bench pressing. I love the progression.

Conditioning

  • 5-4-3-2-1 Muscle-ups
  • 5-4-3-2-1 Bear Complex (135#)
  • 10-8-6-4-2 Bar-facing Burpees

I’m not sure if my muscle-ups have ever felt better in a workout, especially that first set of five. All sets were unbroken on the rings. I dropped the bar after every bear complex, which was the worst part of this workout. Looks like I haven’t done the combo since late in 2017 and my barbell conditioning is definitely lacking with how little I’ve been lifting due to injuries over the last year or two. Tried to catch my breath a little bit on the burpees, but keep moving. My first round was a little under 3:00 and I finished in 9:43. Where I could make up time would be picking the barbell back up quicker.

Midline

2 Cycles

  • 6 Rounds
    • 3 Tuck-ups
    • 3 V-ups
    • 3 Straddle-ups
    • 9 Side V-ups (alt sides each round)
  • Rest 2:00

Cruised through the first two rounds in a minute and then slowed considerably. My first cycle was done in 3:49 and my second cycle took 3:47, which is a big surprise. I think I was just a lot more consistent the second time through. With the rest it took 9:36 to get through everything.

After watching the Games, it was time to jump on the rower.

Year of the Engine – Interval

12 Rounds

  • 2:00 Row
  • 1:00 Rest

Could I hold a 1:46/500m pace? No! After getting a little over halfway through round one I made the call to cut back the pace. It’s amazing how much an extra second can change the feel on the rower. I got 562-563 meters every round.

It was hot and humid in the garage. This workout rolled past 200,000 meters since I bought the rower back in January.

Here is a neat comparison. The left chart is my heart rate from March 15th, doing 12x500m with 1:00 rests, where my average pace was 1:49.8. The right chart is today’s workout, which was a pace over three seconds faster and longer time duration since it was two minutes instead of a set 500 meters.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

  • 1 Bear Complex (115#)
  • 2 Deadlifts (115#)
  • 3 Power Cleans (115#)
  • 4 T2B
  • 5 Box Jumps (24″)
  • 6 Burpees
  • 7 Goblet Squats (53#)
  • 8 KB Snatch (53#)
  • 9 Wall Balls (20#, 10′)
  • 10 Push-ups
  • 11 American KBS (53#)
  • 12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.

A Little Load

Damn my abs are sore today from those knee raises! Back is a little tight too. Went to the 5:30 class and tried adding a little loading.

Warm-up – 3 Sets

  • 8 Toe Touches
  • 8 Strict Pull-ups
  • 8 Burpees

Strength

Double Kettlebell Deadlifts

  • 2×10 with 35# KBs
  • 2×10 with 44# KBs
  • 2×10 with 53# KBs

I wasn’t going to try doing deadlifts with the bar so this was good to get in some reps.

Conditioning

12:00 AMRAP

  • 3 Bear Complex (45#)
  • 18 Wall Ball (14#, 10′)
  • 8 Step-ups (24″)

Was thinking of substituting something but after I picked up the bar it felt fine so I went with it. Going light on wall balls is always nice. I did everything unbroken and quickly moved from one movement to the next. Finished 6 rounds, the bears, and 16 wall balls.

What a Bear!

My hips and quads are all pretty sore.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 5 ATYs (5# plates)
    • 15/15 Monster Walks (small red band)
    • 10 Walking Lunges

Weightlifting / Cycling

5 Sets

  • 7 rep Bear Complex

I was out of breath with the empty bar! I did 45-75-105-135-155#. Decided to count that first set because I was taking quite a bit of rest with the bar on my back during the 135 and 155 sets. Going in I thought maybe 165, but 155 was fine with me and 10# heavier than I’d done.

I did all clean thrusters, but in the final two loads I started resting after lowering the bar on to my back before doing a back thruster. Got a little rest in the hang position a few times.

Accessory

6 Sets

  • 4 Pendlay Rows (165#, supinated)
  • 6 Evil Wheels

I did a couple of warm-up sets on the row with 105-155#. Could feel a little pull in my left shoulder with the first two working sets, but it went away by the 3rd set. Evil wheels have become very easy for me. Maybe from the GHD work I do?

Explosive “Conditioning”

For Quality

  • 50 Burpee Broad Jumps

Didn’t even start the clock because the focus was on the jumps and not going balls to the wall; be explosive under a little fatigue. Kept a nice steady pace and tried to get some distance with each jump. Was much harder than I expected. Feet were really digging into the end of my shoes even at 10 reps in.

I’ll get in some shoulder mobility work and e-stim.

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Inch Worms
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Arm Circles

Strength

6 Sets

  • 5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

  • 10×45#
  • 5×155#
  • 5×225#
  • 5×265#
  • 5×305#
  • 5×335#
  • 5×365#
  • 5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

  • 3 Bear Complex (135#)
  • 10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

  • 30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

  • 12 Weighted GHD Sit-ups (20# MB)
  • 5 Russian Dips (heels on ground out front)

9am and the 3 Bears

Actually woke up this morning. Of course in a few days I’ll have to adjust timing by another hour with DST bull shit.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (210#)
    • 10 Toe Touches
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Bar Hang
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#
    • 6×265#

Strength

12:00 EMOM (alt)

  • 6 Deadlifts (295#)
  • 5 Strict C2B Pull-ups

Turned into cardio read quick! 5 was the perfect number on those pull-ups because I was almost missing my last one each set. I touched the ground between every rep and kept a solid hollow body position.

Conditioning

6 Sets

  • 3 Bear Complex (unbroken)
  • 1:00 Rest

I started with 115# and went up 10# every set. Was pretty smooth and steady through the first 5 sets. When I got to the end I would have had 5# sitting on the sidelines so I slapped them on the bar too for a 20# jump. Shit balls! The thrusters in back and front were a struggle and I had to take a second or two to take a breath in a couple of positions. Got through though. I think it took me just under 7:00 to finish all the sets. Didn’t get much rest time with changing the plates.

6 Rounds

  • 30s Row
  • 4 Burpees
  • ~1:00 Rest (while someone else did their row)

I didn’t strap in my feet for the first 5 rounds and got 156-160-160-160-162 meters. Strapped in and went hard on the last one and got 176 meters, so a big difference transferring power into the machine. My burpees were pretty slow every round.

Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Shoulder stretching

Strength – Shoulder Press

  • 10×45#
  • 5×75#
  • 3×95#
  • 3×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×170#
  • 1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

  • 10:00 AMRAP
    • 12 Burpees
    • 4 Bear Complex (95#)
  • 4:00 Rest
  • 6:00 AMRAP
    • 8 Deadlifts (95#)
    • 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

  • 1:00 Air Dyne
  • 12 Reverse Hyper (210#)

Row: Pacing & Engine

  • Interval 1
    • 3:00 @ 20 s/m
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
  • 5:00 Rest
  • Interval 2
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 3:00 @ 24
    • 3:00 @ 26
    • 1:00 @ 28
    • 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

  • 5×115#
  • 3×135#
  • 3×155#
  • 1×175#
  • 1×195#
  • 1×215#
  • 1×230#
  • 1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.