Here We Go Again

My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.

Warm-up

4:00 Airdyne

Did 72 calories and 1.93 km.

Accessory

4 Sets

  • 5 Strict C2B Chin-ups
  • 8/8 Kroc Rows (70#)
  • 1:30 Rest

Strength

Front Squat

  • 10×45#
  • 6×95
  • 6×135
  • 1×165

Tweaked my fucking back! Ugghhh. 😡 😡

Conditioning

7:00 AMRAP

  • 3-6-9… Bench Press (135#)
  • 30 Double Unders

Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.

Midline

8 Sets

  • 10s RKC Plank
  • 20s Rest

I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

  • 100 cal Echo Bike
  • 4 Rounds
    • 10 Jumping Jacks
    • 10 PVC Passes
    • 10 Air Squats
    • 5 HR Push-ups
    • Front Rack Stretch
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (95#)
  • 3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

  • 5 Burpees over the Bar
  • 3 Front Squats (135#)
  • 3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

  • 15s Hollow Hold
  • 15s Rest
  • 15s Hollow Hold
  • 15s Rest
  • 1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups

Strength

Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

  • Buy-in: 50 cal Row
  • AMRAP
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Bigger T2B Sets

I got over 9 hours of sleep last night, but not enough of the correct type due to having a few beers to end my holiday vacation.

Warm-up

  • 2:00 Row (550m)
  • 2 Rounds
    • World’s Greatest Stretch
    • 10 Air Squats
    • 10 PVC Passes

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 2×205
  • 2×235
  • 2×255
  • 20×185

It’s going to be Super Squats Monday for the month. I have to be smart about it though. I haven’t had 255 on my back since last December, but it felt pretty good. Figured I’d start pretty conservative for the 20 reps, but even that wasn’t easy. Far cry from my best of 20×285!

Conditioning

15:00 EMOM (alt)

  • 5 Front Squats (165#, from ground)
  • 15 cal Echo Bike
  • 15 T2B

I wore a belt and grips the entire time. I went 8-7 on every round of toes to bars, which is a big win. The bike got real nasty, but I got the 15 calories one each time.

Settle In

Went to the 9am class.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings

Strength

  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

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When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

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.

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.