Walked 18 holes yesterday and it was the hottest day we’ve had so far. Felt it out there and felt the fatigue in my legs this morning. Out in the garage at about 4 with Bryan.
- 3x10x175 (close grip)
- 3×10 Tricep Rock-n-Rolls (35# DBs)
Skipped the side raises and bent-over side raises due to time. They are usually in the program a couple of times a week anyway.
- 10 C&J (95#)
- 20 Toes to Rings
- 400m Run
I was planning on doing 2 sets of 5 clean and jerks, but Bryan was going unbroken so I did too. No problem doing every set unbroken. The rings are not in a great position relative to my rack for doing much. I had to kind of twist to one side to miss hitting it. I started out with 10/10 on the rings for the first 2 rounds and then started to break them up into mostly sets of 5 with some 3s and 4s.
When I finished the first round at about 3:33 I felt like sub 20 was possible if I didn’t rest too much between movements or between sets on the rings. Each round my average pace got closer to 4 minute rounds. I had just over 4 minutes to get in the final round. I shortened my transition rests and was able to step it up on my run to came in at 19:44.
This next week is supposed to be at or above 90 every day. Yuck!
I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!
- 3x10x170 (close grip)
Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.
- 3×10 Clapping Push-ups
- 3×8 DB Side Raises (25#)
- 3×10 DB Bent-over Side Raises (25-25-30#)
Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.
4 Rounds (each for time)
- 20 Dumbbell OHS (50#)
- 20 K2E (low bar)
- Rest 1:1
I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.
Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.
- 3x10x165 (close grip)
The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.
- 3×10 Tricep Rock-n-Rolls (30-35-35#)
- 3×10 DB Side Raises (20#)
- 3×15 DB Bent-over Side Raises (15-15-20#)
- 3×10 Pull-ups (quick 6-4)
- 3×10 Rack Chins (25#)
- 3×15 Banded Lat Pull-downs (green)
- 3×10 DB Curls (30#)
- 3×20 Shoulder IYT (CS Purple)
I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.
My hands are sore from raking and my legs seem to be feeling those squat movements from yesterday. Out in the garage at 1pm.
I made some Farmer Carry handle straps this weekend. Super cheap and work great.
Moved inside the rack starting today to be safer with the straps that are in place.
- 3x10x165 (close grip)
I think it was during the second set of 8×180 that I thought there was no way I would get through the heavier tens. Did it though. Those close grip reps continue to be a challenge. Feels so different. This volume day is getting nuts even with some rep decreases.
- 3×10 DB Tricep Rollback (30-30-35#)
- 3×15 DB Side Raises (15#)
- 3×15 DB Bentover Side Raises (15#)
Had clock running to keep resting on track. Finished at 58:35.
Such pump! Lotta reps!
Changed into some compression shorts, laced up the shoes, and headed out for a run on a beautiful day.
Did a loop I run quite often which is 2.57 miles. Did pretty well keeping it in the aerobic zone. Average heart rate turned out to be 138 and the zone alarms that were going off were triggered on 1-3 beats on the high side. Felt easy running at that pace, but it is quite slow. Took me 28:44 (RunKeeper).
Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.
- 3×15 Reverse Hyper (90#)
- Couch Stretch
- Wrist Stretch
- 3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)
1 Squat Clean + 2 Front Squats + 1 Push Jerk
Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.
30:00 EMOM (alt)
- Row calories
- H2H KBS (44#)
- Bicycle Crunches
- Jump Rope (singles)
- Side Plank
Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.
Out in the garage in the evening to kick of week 2 of the Push Only program.
Increased 5# on both the sets of 8 and the sets of 12.
Close Grip Bench Press
Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.
- 3×12 Clapping Push-ups
- 3×12 DB Side Raises (15#)
- 3×12 DB Bent-over Side Raises (15#)
- 3×15 PVC Lift Offs (video)
- 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
- Rolling Teres Muscles – 30 seconds / side (video)
Also did some psoas release and the entire second session only took 70 minutes.
Traps and neck are sore from yesterday. Legs seem fine from the squats though. Had a last chiro appointment to make sure everything was smooth sailing. Wanted to get in workouts at home, but while I was out figured I might as well just walk over to the gym. I started the Push-Only program for real today.
It seems weird to do the working sets of 8 and then what seems like should be drop sets (supposed to be to failure in 10-12 reps) have to be heavier. I was too light on them.
Close Grip Bench Press
These were supposed to be the same failure in 10-12 reps but I wasn’t really sure what I was capable of. When I did sets of 12 with 115 and 120 recently I wouldn’t call it easy. These weights were no issue though.
- DB Tricep Rollback
- 15 with 20#
- 15 with 25
- 15 with 30
- 3×15 DB Side Raises (10#)
- 3×15 DB Bent-over Side Raises (10#)
Definitely hit failure on that final set of JM Press! The last 5 were some ugly reps.
Last week I saw Pamela Gagnon of CrossFit Gymnastics was pairing up with The Barbell Physio to launch a new prehab program. Only being a 10-20 minute time commitment caught my eye.
The program dropped already on The Barbell Physio site! Couldn’t believe it came out so quick, unlike the Brute Gymnastics program which they’ve been promising for about 2 years. They’re giving a 14 day free trial so I’m going to add it in the days I do this Hybrid Push-Only program and see how it goes.
- Pec Minor Soft Tissue Mobility: 2x 20-30 seconds each side (video)
- Crab sliders: 3:00 Tabata (video)
- Overhead Snatch Shrugs: 3x10x45# (video)
Pretty simple stuff and easy to get through. I paused for a quick 2 count in each shrug.
Wore my Garmin to keep an eye on my heart rate and keep it aerobic but it was only reading 101 for some reason. I’ll have to try a software update. I kept the RPMs at about 72-73 based off the pace that worked for my 30 minute “ride” last week. Did 11.59km.
Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.
Close Grip Bench Press
Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.
- 10 Ball Slams (15#)
- 20 Walking Lunges
- 20 Knee Raises (rings)
The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.
- 15 Triceps Push Downs (red band)
- 10/10 Prone Rows (50# DB)
I propped a bench up on a couple of short boxes and laid down on that.