Get Out All of the Gear

Around 9pm last night I started falling asleep and my body was feeling completely wrecked. Crawled in bed around 10 and got some solid recovery. My glutes are pretty damn sore and my upper back started to get sore through the day. Went to the 4pm class.

Warm-up

  • 2:00 Row (34 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 DB Shoulder Press (20#)

Strength

2 Front Squats + 2 Jerks

  • 45# (5 reps of each)
  • 95 (5 reps of each)
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235

I haven’t front squatted that weight in almost two years, when I did 2×245 on December 14, 2017. It felt pretty good, all things considered. I did all push jerks except for the last set where I split jerked both reps. I think I started wearing my belt with 165. I also had knee sleeves on just because I’d want them for the lunges.

Conditioning

17:00 AMRAP

  • Buy-in: 5 Rounds
    • 10 Thrusters (95#)
    • 15 Pull-ups
    • 30 Double Unders
  • AMRAP in remaining time…
    • 10 Front Rack Lunges (95#)
    • 15 Russian KBS (70#)
    • 30 Double Unders

I broke the thrusters 5-5 from the start, hoping to keep my heart rate down, and did 5-5-5 on all pull-ups. My first round was just under 2:00 and round two was right at 4:00, but then I started resting way too much between movements. I think I was on the AMRAP right around the 13:00 mark, so I averaged three minutes for each of the last three rounds! Missed 3 double unders all together I think. Got through 2+10 of the AMRAP.

Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 H2H KBS (44#)
    • 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

  • 2:00 Plank (on hands)
  • 1:00 Rest
  • 2:00 AMRAP – DB Thrusters (50#)
  • 1:00 Rest
  • 2:00 AMRAP – Double Unders
  • 1:00 Rest
  • 2:00 AMRAP – Devil Presses (50#)
  • 1:00 Rest
  • 2:00 AMRAP – cal Echo Bike
  • 1:00 Rest
  • 2:00 AMRAP – cal Row
  • 3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Where Did That Come From?

I walked 18 holes yesterday. My biceps and lats are still sore from Tuesday. The muscle-ups on Wednesday may have contributed to that too. Out in the garage before lunch. Warmed up with a two minute row for 520 meters.

Year of the Engine – Rocket Race

18 Rounds

  • 15s Row
  • 45s Rest

This is the start of phase 3, differentiation, where we work on speed and power, now that we’ve built up a solid capacity. Looking forward to an even better engine!

There were some 20 second intervals in phase one with 1:40 rests, so I wasn’t sure what kind of pace to go for these. I thought 1:26-1:28/500m might be good, but was worried about the short rest. Since there is a minimum interval time of 20 seconds on my rower I set it for 20/40, didn’t use the first interval, and waited until there was 16 seconds left before I grabbed for the handle each time. This makes the average pace and stroke rate useless though. My meters were:

82-84-85-83-86-88-86-86-87-
88-86-87-87-87-87-87-88-88

As you can see it took several intervals to get a feel for the short time duration. After finding myself, I was hitting 1:21-1:23 by the fourth pull and holding it. Using the pace calculator, 86-88 meters would be an average pace of 1:25.2-1:27.2, so I was pretty close with my guess. On BTWB I saw a guy, who I consistently beat on every other type of interval, post an average of 107 meters for this. Come on buddy, that would be an average pace of 1:10/500m!!! Not a chance. If I started at the beginning of the 20 second intervals, stopped at 15, and included the rollover meters I would have done that, so that’s probably what he did.

Went to the 4pm class.

Warm-up

  • 16 cal Assault Bike
  • 2 Rounds
    • 20 PVC Passes
    • 8 DB Shoulder Presses (25#)
    • 10 Ring Rows

Strength

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 3×135
  • 1×150
  • 1×160
  • 1×170
  • 1×180

Going in I was hoping to hit 165 pounds because I haven’t done much shoulder pressing in the last two years. Basically since I hit my all-time best of 185 I haven’t had an estimated max come close to that, as you can see below.

last-2-years-shoulder-presses.png

I have no idea where this 180 lift came from, but it sure was a nice surprise. Must be a lot of carry-over from the bench program. That last rep may have gotten my back though, with over-extension, even though it went up pretty smooth. Should have wore my belt! Hopefully I’m ok when I wake up tomorrow.

Conditioning

E3M – 6 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-Ups
  • 10 Handstand Push-Ups
  • 10 Power Cleans (115#)

We did something very similar almost 4 months ago and it wrecked me because I increased the reps by one each round! It was jerks, t2b, hand power cleans, and HSPU. Today actually had SDLHP, so I subbed in power cleans since I’m not risking a shoulder impingement on that stupid movement. This time instead of cutting back to 95# and increasing the reps by 1 each round I stuck to the Rx weight.

My goal was to do everything unbroken. I didn’t even come close! After 3 rounds I took the tens off and was down to 95#, just in time to start round 4. Then I was off pace the rest of the way. I was able to do every set of pull-ups unbroken, but the quick turn-around from jerks to HSPU is what really got me. They were so slow and then I had to start breaking them up in the 3rd or 4th round. I did a whole bunch of singles on the cleans because I was so blown. I kept going to finish my full 6 rounds after the clock, so it was probably 19:00-19:30. I should have gone 95# the whole way like last time.

Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.

Strength

Single Arm DB Shoulder Press

  • 5 reps each arm, then change weight
  • 5# -> 50# with 5# increases
  • 50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.

Conditioning

20-15-10-5

  • Burpees
  • DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

Forgot How To Wrap

My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.

Warm-up

2 Rounds

  • 200m Run
  • 5 Rope Pulls
  • 50′ Walking Lunge

Conditioning

4 Rounds

  • 5 Rope Climbs (13′)
  • 50′ Overhead Walking Lunge (45# plate)
  • 25 Sit-ups

I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.

Have I mentioned I’m loving this Ben Smith affiliate programming?!?!

Accessory

3 Sets

  • 7/7 DB Shoulder Press (40#)
  • 12 Kroc Row (40#)

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

  • 5/5 DB Shoulder Press (30#)
  • 10 Russian KBS (53#)
  • 10 Sit-ups
  • 10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

  • 8×45#
  • 8×75#
  • 8×95#
  • 8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

  • 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
  • 50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.