Jump Into It

My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.45 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 6×45#
    • 6×135
    • 6×185
    • 6×205
    • 6×225
    • 2x6x245
  • 40 Sumo Deadlifts (225#)
    • 4×10
    • 10 count rest

Got the heart rate up doing those sumo DLs. Felt pretty good though.

Conditioning

  • 25 Burpee Box Jumps (24″)
  • 25 Push Press (95#)
  • 25 Burpee Box Jumps (24″)

I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.

Cooldown

That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

  • 2 Inch Worms
  • 4 Ring Rows
  • 8 Mountain Climbers

Strength – Deadlift

  • 5×45#
  • 5×135
  • 5×205
  • 5×255
  • 5×285
  • 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

  • 10 Box Jumps (24″)
  • 10 Burpee Box Jumps (24″)
  • 10 Power Cleans (135#)
  • 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

  • Max Strict Pull-ups
  • Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Pressing Doubles

My thighs and groin are sore as fuck! Can’t really think of anything on Sunday that should have caused it. Maybe the lunges? Could be the stretching I’ve been doing. Update: It was definitely the walking lunges. I narrowed the soreness down to my sartorius and found this…

Walking lunges work the sartorius and leg muscles in similar fashion to squats, but with a different movement pattern.

Warm-up

  • Crossover Symmetry Activation
  • 540m Row
  • Bottom Squat Hold

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 2×115#
  • 2×130#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×170# (PR)

SWEET!! Beats 167.5# for a double.

Conditioning

10:00 AMRAP

  • 200m Row
  • 5 Burpee Box Jumps (24″)

Substituted the row in place of 3 Bear Complex to stay away from squatting and putting load on the back. Just need to get through a workout tomorrow and then hit 15.5 on Friday before going into cardio mode for at least two weeks. I did 7 rounds plus 31 meters. My row times were 44.1, 44.7, 46.4, 46.4, 46.0, 45.2, and 44.3 seconds.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

Since I did 10 minutes of planking yesterday I didn’t feel like skipping the rest periods here and stuck to the work/rest ratio.

Rehab

IMG_5748Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×280#
  • 10×300#

Time to start putting some weight on the RH. Great movement for those low back issues.

I did Crossover Symmetry Iron Scap for the first time in ages since I’m now able to get through the activation and recovery protocols without any pain. Forgot how “fun” it is. After that I did my 15 minute back and hip area stretching routine.

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

  • 1 Pull-up in the first 1 min
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

butterflies-human-pull-ups

Conditioning

4:00 AMRAP

  • Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

  • 100 DU
  • 25 T2B
  • 50 Plyo Lunges
  • 50 HR Push-ups
  • 50 Plyo Lunges
  • 25 T2B
  • 100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.

Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

  • 1,000m Row – 4:16
  • 10 Shoulder Press (45#)
  • 10 Good Mornings (45#)
  • 5 Power Cleans (45#)
  • 5 Jerks (45#)
  • 5 Power Cleans (95#)
  • 5 Jerks (95#)

Weightlifting

Power Clean & Jerk

  • 3×115#
  • 2x3x135#
  • 2×155#
  • 3x2x175#
  • 2x2x195#

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 4×315#
  • 4×335#
  • 4×345#
  • 4×355#
  • 4×365#
  • 4×375#
  • 4×385#
  • 4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

  • Burpee Box Jumps (24″)
  • Sit-ups

Finished in 5:56.