The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 5 Air Squats
    • 10/10 Leg Swings
    • World’s Greatest Stretch

Strength

Back Squat

  • 10×45#
  • 6×135
  • 3×185
  • 2×215
  • 2×235
  • 2×255
  • 2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

  • 7 cal Echo/Assault Bike
  • 10 T2B
  • 2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

  • 1,000m Row
  • 1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

Climbing Cleans & Bench

I woke up with my right feeling like it’s out of place or I need to crack the joint. Haven’t been able to relieve it all day though. My lats seem to be sore again! Went to the 4pm class.

Warm-up

  • 40 cal Row
  • 2 Rounds
    • 10 PVC Passes
    • 10 HR Push-ups
    • 10 Air Squats
    • 10 Ring Rows
  • Power Clean
    • 6×45
    • 3×95
    • 3×135
    • 3×165
  • Bench Press
    • 6×45
    • 6×135
    • 3×165

Conditioning

5 Rounds

  • 3 Power Cleans (climbing)
  • 3 Bench Press (climbing)
  • 20 cal Echo Bike
  • 2:00 Rest

I used 185-195-205-215-225 on the cleans and 185-195-215-225-240 on the bench. Went out too hard on the bike and paid for it. My round times were 1:06, 1:21, 1:51, 1:59, and 1:26 to finish at 15:43 on the clock. I ran out of time changing weights before round 3 so didn’t get my belt on, so then I just kept it on the rest of the way. Both lifts felt good and I did all touch-n-go cleans.

Midline

10:00 EMOM (alt)

  • T2B
  • Russian Twists (30# DB)

Tried to work for 40-45 seconds and wore my grips. I went 10-7, 7-5-3, 5-5-3, 5-3-3-2, and 5-3-3-3 on the toes to bars and really fought not to do any singles. I am not a fan of using a dumbbell for the twists because I can’t find a good way to hold it. I did 50, 44, 40, 40, and 44 and those got a lot harder than I expected.

Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 PVC Passes
  • Front Rack Stretch
  • 5 Hand Release Push-ups
  • 5 Air Squats

Power Cleans

  • 5×45#
  • 5×95
  • 3×135
  • 3×165

Conditioning

10:00 EMOM

  • 3 Power Cleans (185#)
  • 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

  • 14 Russian KB Swings (53#)
  • 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

  • 15-20s RKC Plank
  • 40-45s Plank
  • 1:00 Plate Sit-ups (45#)
  • 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

4th Class This Week

My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.

Warm-up

2 Sets

  • 10 Lateral Raises (5#)
  • 10 Front Raises (5#)
  • 10 Bent Over Lateral Raises (5#)

3 Rounds

  • 10 Jumping Jacks
  • 10 Air Squats
  • Worlds greatest stretch
  • Front rack stretch
  • 5 Ring Rows

I also did 10×45# front squats.

Strength

5 Sets

  • 10 Front Squats (95#)
  • 10 Hip Thrusts (50#, 4 @ 60#)
  • 2:00 Rest

These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.

Conditioning

12:00 AMRAP

  • 5 Squat Cleans (95#)
  • 10 Pull-ups
  • 20 Double Unders

All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.

My back has held up well this week and I’ve been to 4 classes.

Bounce Muscle

I slept great again, but am already pretty sore from yesterday. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 10 PVC Pass Throughs
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
  • 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (45#)
  • 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks (95#)

Conditioning

30:00 EMOM (alt)

  • 1: 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (95#)
  • 2: 12 T2B
  • 3: REST

I scaled way back from the Rx weight of 135#. 210 reps with the barbell is a lot! I also cut back from 15 toes-to-bars to 12 and did 5-4-3 each round. 120 T2B in one workout is insane, let alone 150. I was double bounce muscle cleans, kept a really quick pace on my frost squats, and kind of a combination between push press and push jerk. Was able to complete the barbell complex in under 30 seconds each round. In round 7, the feel of it completely changed, especially with the overhead, but I kept up the pace. I work grips for the T2B and they felt pretty good throughout. I was able to do 15 unbroken at the end, so probably could have done all 15 with something like 6-5-4.

I have a feeling my body is going to be hurting for a few days after this.

Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Hip Stretch
  • 2:00 Row (530m)
  • 2 Rounds
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10 Air Squats
    • Front Rack Stretch

Strength

5 Sets

  • 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
  • 10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

  • 3:00 AMRAP
    • 3 Hang Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

All Strict

Another shitty Friday night of sleep. I’m glad the Open is over! I was out of bed around 6:30 and my body actually felt pretty good, so I decided to go to the 9am class. I miss the partner workouts and today seemed like a manageable amount of barbell reps. My shoulders and upper back were feeling a little tight in the morning.

Warm-up

  • Stretching
  • PVC Passes
  • 2:00 Echo Bike (20 cals)
  • 10 Power Clean (45#)
  • 5 Power Clean (95#)

Conditioning

Partner Workout

  • 5 Rounds
    • 10 Power Cleans (135#)
    • 20 Burpees Over The Bar
    • 30 cal Row
  • Rest, then start at 20:00
  • 5 Rounds
    • 10 Deadlifts (225#)
    • 20 HSPU (strict for me)
    • 30 cal Row

I paired up with Tom and we split the reps down the middle, which worked well. I pretty much did muscle cleans every round. We finished the first part at exactly 14:00 and the second part took us 12:43. I was able to do all five sets of 10 handstand push-ups strict, unbroken, and fast!

My legs felt pretty heavy after sitting around to recover. I took a 45 minute nap after lunch.

Strength

Since Kevin is heading to Florida tomorrow for his wedding week and I wouldn’t want to skip a whole week, we benched in the afternoon. Gotta keep the momentum going. After the workouts last night and this morning, I wasn’t sure I’d have much in the tank. My upper back was starting to feel pretty sore by this time.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x4x245
  • 2x4x250
  • 2x2x265

The program called for 4×4 @ 240-245 pounds. In the last cycle I did 4x4x240. I was surprised how well this went, even getting a new 4RM with the 250# sets. Added the doubles for extra volume and since I won’t bench heavy again until at least next Monday.