Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!
- 5 Rounds
- 30s Assault Bike
- 30s Rest
- 30s Front Rack Stretch
- 5 Muscle Cleans (45#)
- 10 Strict Press (45#)
- 5 Hang Power Cleans (45#)
- 10 Power Clean and Jerks (45#)
E30S – 10:00
I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.
E4M – 20:00
- 15 cal Row
- 20 Shuttle Run (65′)
The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.
Either a full rest day or active recovery tomorrow.
I’m tired today but my body feels good after yesterday’s workout. Went to the 4pm class.
- 1:30 Assault Bike (30s Easy/Hard/Easy)
- 10/10 Single Leg/Arm Deadlifts (44#)
- 10 Good Mornings (PVC)
With 285 and up I wore my belt and used a mixed grip for the first time in ages. So much easier on the grip. Deadlifting felt really good for the first time in a long time.
The Rx for this was 185 pounds. Two years ago I did a heavy Grace with that load in 6:59 and it was horrible. Not sure I could keep the same type of pace with my current strength, even with the sit-ups pacing it out a lot more. Decided on 165# so I could hopefully move through it.
I did all quick singles and was able to go right into my jerk on every rep, without a full stand up from the clean. Used the sit-ups to catch my breath some. Finished in 8:01. I wore my belt, which I think helped a lot. During the first round I loosened and tightened it with the sit-ups, but after that I just kept it tight.
Should I have gone Rx though? I would have needed to take an extra breath or two before each rep and at some point probably would’ve started standing up to reset for the jerk. With a time cap of 15 minutes I’m thinking I should have tried 185#.
Read about my new folding wall mounted rack.
The usual open gym at noon.
- 10 Pistols
- 5/5 Single Arm DB Hang Clean & Jerk (50#)
- 10 C2B Pull-ups
My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.
- 8/8 Single Arm/Leg KB Deadlifts (62#)
- 8/8 Bottoms Up KB Press (26#)
5 sets (Holding 5# plates)
- 10 Hollow Rocks
- 10 Scissor Toe Touches (alternate arm/leg)
- 10s Superman hold (straight arms!)
Could go with a shorter rest period. Took me 6:57.
We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.
Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.
Thought about doing gyms programming before I hit the road on Friday, but rested instead. Got to it today in the garage after getting home.
Went 3:00 Ski Erg for about 680 meters.
I put on the belt for 235 and above. Was close to failure on those last two sets. I completely spaced out and forgot to do 12×195 (75% of heaviest) at the end. Saw it in the list after I had already put the jerk blocks away and unloaded the bar. Probably enough struggle for my back today.
I warmed up my clean and jerks with 5×45, 3×95, and 2×115. Did a few pull-ups too.
This was programmed as 6 muscle-ups, which I haven’t been able to add back to my repertoire yet. I don’t have a place to do them at home anyway. I can’t do chest-to-bar pull-ups at home either, so it was scaled to pull-ups for me.
I did all singles with the barbell and 3×4 for my pull-ups, without wearing any grips. Finished in 9:49. Today was my first test of the mat setup and it worked great for the metcon. I really need to get my new rack on the wall though because squatting off the blocks is getting really old. I stacked up a couple of plates on the blocks today so I didn’t have to do a half squat to get the bar off of them.
Out in the garage by 10am.
Active Life – Bulletproof Shoulders 18
- 10 Push-up Shoulder Tap
- 10 PVC Pass Throughs
3 Sets (each arm)
- 10 Single Arm High Pull (35#)
- 45s Rest
These have improved a lot.
- 30s Wall-facing Handstand Hold
- 30 Rest
Had to accumulate 90s so this worked well.
Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.
Warmed up my C&J with 5×45#, 5×95, and 3×135.
- 75 Double Unders
- 10 C&J (155#)
- 75 Double Unders
- 20 T2B
Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.
Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.
I’m glad I had time to get in a workout today. Time to pack and head to the airport!
In for open gym at noon. Forgot about my shoulder rehab work.
- Bottom Squat Hold
- 100 Jump Rope
- 5 C&J (45#)
- 5 C&J (75#)
- EMOM – 5 C&J (75/55#)
- 200 Air Squats
Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.
- 10 Pendlay Rows (95#)
- 10/10 Single Leg Deadlifts (95#)
- 10/10 Single Arm Push Press (50#)
- 10 Curl-ups (3s pause)
Just a grind! Took about 20 minutes to work through.
Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.
Little sore from not doing much for a week. Out in the garage at night after work.
Active Life – Hips
- 20 Side Shuffles (5m)
- 2:00/2:00 Banded Posterior Hip Distraction
- 10/10 Lateral Leg Swings
Workout – 4 Sets (2x each leg)
- 10 Lateral Box Step-ups (33″)
- 5 Eccentric Ankle Dorsiflexion
- 1:00 Rest
My left wrist is still not getting any better.
- 20 Box Jumps (24″)
- 20 C&J (95#)
I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.
Active Life – Back Max
2 rounds plus through the dead bugs.