Strict Intensity

Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.

Warm-up

  • 150 cal Echo Bike

Took about 14:25.

Accessory

3 Sets

  • 10 Prone Fly (20# DBs)
  • 10/10 Tricep Kickback (35#)

Gymnastics

  • 15:00 Handstand Walk

Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.

 

Conditioning

15:00 AMRAP

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 12 Walking Lunges (25# DBs at sides)

I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.

Midline

  • 3x 20 Dead Bug
  • 3x 10 Curl-up (3s pause)
  • 3x 10 Bird Dog + 10 second hold (each side)

All About That Pressing Life

All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.

Warm-up

  • 2:30 Run
  • 3 Rounds
    • 10 Jumping Jacks
    • 5 Push-ups
    • 10 PVC Passes
    • 5 Shoulder Press (45#)
  • Bench Press
    • 5×45#
    • 5×135

Strength Endurance

4 Cycles

  • 3:00 AMRAP
    • 20 cal Echo Bike
    • 10 Strict HSPU
    • MAX Bench Press (135-145-155-165#)
  • 2:00 Rest

All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.

Conditioning

EMOM: 5 Burpees
Until the follow is finished:

  • 75 Air Squats
  • 75 Walking Lunges
  • 75 Push-ups

Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.

I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.

Press Everything

Nothing is bothering me from yesterday’s workout. Went in around 3:20 to do Molly’s workout.

Bench Press

  • 10×45#
  • 10×135
  • 8×185
  • 8×205
  • 6×215
  • 6×235
  • 4×255

That’s a new 6RM, which I’ve never really gone for and matches the 4RM I set on December 3rd.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×150

That’s only 5# shy of my best 5RM. I put my belt on for the last set.

Push Press

  • 3×185#
  • 3×205
  • 3×215

Tighted the belt for the second set and then the rest of the overhead lifting. Just 10# shy of my best 3RM.

Push Jerk

  • 2×225#
  • 2×335
  • 2×245

Second and third set felt better than the first. Matches my 2RM and only 10# shy of my 1RM.

Conditioning

16:00 EMOM (alt)

  • 12 cal Ski
  • 15 HSPU
  • 18 Push-ups
  • Rest

I was doing about ~1,300-1,350 cal/hr on the ski erg. Was able to do the first three rounds of handstand push-ups 8-7 but was really grinding and only got 5-5-3 for 13 reps in the final round. I did 12-6, 6-6-6, and two rounds of 5-5-5-3 for the push-ups. Pretty nasty workout after so much pressing the weights. I probably should have done 15 calories for a male, but I knew the HSPU would be the challenge and appreciated the extra rest.

Do it Fatigued

Woke up feeling good and I’m not taking cold meds anymore. Decided to stay home for the day instead of repeating a bunch of movements at the gym that could aggravate my back, which got a lot of volume from kettlebell swings and squats yesterday. Out in the garage at about 12:30. Did 3×10 PVC passes to warm-up.

E6M – 10 Rounds

  • 20 Shoulder Taps (facing wall)
  • 5 Strict HSPU (facing wall)
  • Airdyne

Originally I thought I might just sit on the bike for an hour. This seemed like a good way to break it up and get in some time upside down. I wall walked up each round because of the location in my garage. I really started to struggle and grind out the last couple of handstand push-ups in round four. I did, however, keep a very consistent timing and got about 5:00 on the bike each round. In round five or six I started going legs only for the final minute to let my upper body rest. Eventually I also realized the taps were easier when my nose was closer to the wall. I made it through each set on the wall unbroken, though I’m not sure I would have made it one more set. Ended with 1,058 calories and 25.62 km on the Airdyne.

Step by Inverted Step

Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.

Warm-up

5:00 Echo Bike

Did 52 calories.

Conditioning

6 Rounds

  • 30s Echo Bike
  • Transition
  • 20s Wall Sit
  • 2:00 Rest

My calories were 17-17-16-15-16-15. As nasty as I expected it to be.

Accessory

5 Sets

  • 20 Shoulder Taps (facing wall, tap across)
  • 5 Strict HSPU (facing wall)
  • 100′ Farmer Carry (53# KBs)
  • 1:30 Rest

We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.

Midline

10 Sets

  • 10s RKC Plank
  • 20s Rest

Gymnastics

Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.

Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

  • 30 cal Echo Bike
  • PVC Passes
  • HS Hold
  • HS Walking

Gymnastics Strength

5 Rounds

  • 15s Strict HSPU
  • 45s Rest
  • 15s Hand Release Push-ups
  • 45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

  • 12 Banded KBS (35-35-44-44, red)
  • 8/8 Lateral Step-ups (30”)

4 Sets

  • 8 Barbell Curls (70#)
  • 8 DB Skull Crushers (35#)

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds w/ 10 second rests
  • 1:00 Rest
  • 1 x 20 seconds w/ 10 second rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

3 Sets

  • 20s RKC Plank
  • 1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.

Pump Everything

Glad I took it easy yesterday. Haven’t been getting the sleep I need, so something to work on. Went to open gym at 10am.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Shoulder Stretching

Conditioning (upper body)

“J.T.”
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

With the way my push-ups felt from the get go I wasn’t sure I could beat the 8:04 I did back in March. I went 3×7, 3×5, and 5-4 on the handstand push-ups. Ring dips were 7×3, a double, and then all singles. I did 7×3, 5×3, and then whatever I could do to finish the push-ups. New PR by five seconds with 7:59.

For the Girls

3 Sets

  • 7 Hammer Curls (35#)
  • 7 Hammer Curls (30#)
  • 7 Hammer Curls (25#)

So much upper body pump after those first two pieces.

Conditioning (lower body)

42-30-18

  • Russian KBS (70#)
  • Pistols
  • Walking Lunges

How about some work on the legs?! I put on my lifters and knee sleeves. Felt pretty good and I really liked this one. Finished in 10:33.

After lunch it was time for a bunch of yard clean-up.