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.
150 cal Echo Bike
Took about 14:25.
10 Prone Fly (20# DBs)
10/10 Tricep Kickback (35#)
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.
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.
Didn’t do shit yesterday other than watch the Mayhem Classic. I’m still feeling my back a little bit at points during the night. I may hold off on hitting the barbell all week. Got to the gym early before 10am open gym.
50 cal Echo Bike
50 cal Ski Erg
50 cal Row
50 cal Echo Bike
Reverse Grip Bench Press
Figured I’d get in some extra aerobic work with a long warm-up.
8 Reverse Grip Bench Press (155-160-165-170-175#)
8/8 Hammer Curls (30-30-35-35-40# DBs)
Worked on handstand walking for 15 minutes. I still have a lot to work on but I was starting to consistently get out to 15 feet or more.
I went out way too hot in the first 10 reps and my heart rate never recovered. I was hoping for sub 10 minutes but when I got through 25 reps around 2:15 I knew it wasn’t in the cards and changed my goal to break 11. I was through 50 some time after 5:00 and was doing 10 reps about every 70 seconds, so I knew I’d have to turn things up a notch. I picked up the pace with 20 reps left, almost biffed it around 8 reps left, and made up a lot of ground on my pace to finish in 10:40. That was a nasty workout!
I started feeling my right calf in the middle of the workout and had to start jumping mostly off my left leg. Was limping almost immediately after the workout. That calf is not happy with me.
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.
5:00 Echo Bike
Did 52 calories.
30s Echo Bike
20s Wall Sit
My calories were 17-17-16-15-16-15. As nasty as I expected it to be.
20 Shoulder Taps (facing wall, tap across)
5 Strict HSPU (facing wall)
100′ Farmer Carry (53# KBs)
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.
10s RKC Plank
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.
Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!
8 Pendlay Rows (supinated, 115-135-145#)
These actually felt pretty good.
6 Strict T2B
20 Alternating V-ups
It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!
Molly tried to help me out with handstand walking and we found some things to focus on:
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.
30 cal Echo Bike
15s Strict HSPU
15s Hand Release Push-ups
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.
12 Banded KBS (35-35-44-44, red)
8/8 Lateral Step-ups (30”)
8 Barbell Curls (70#)
8 DB Skull Crushers (35#)
3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
2 x 20 seconds w/ 10 second rests
1 x 20 seconds w/ 10 second rests
10 Pallof Presses + 10 Rotations (per side)
20s RKC Plank
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.
Was thinking maybe 1:40/500m before I started, but I quickly felt that was too slow. Results were:
1:18.8 – 34 cals
1:18.5 – 34 cals
1:18.2 – 34 cals
1:17.9 – 34 cals
1:17.5 – 34 cals
Looking at some other’s results on BTWB I probably should have gone harder. It’ll take me some time to get the feel for my different rowing paces. I haven’t done this stuff in a couple of years.
Went to the 4pm class.
10 Shoulder Rolls (PVC)
10 Overhead Squats (PVC)
10 Snatch Balance (PVC)
5 High Hang Snatch (PVC)
5 Hang Snatch (PVC)
5 Snatch (PVC)
That got me warmed up!
High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch
5 Sets 135
Wore my lifting shoes for the first time in two years. It was programmed for the working sets to be at 75% and if I go off my lift from a couple of weeks ago that would be 145. My right shoulder is feeling a little weird though so I stayed lighter and tried to work on a few things like a wider beginning stance and my speed. Started feeling snappy a few sets in to the 135.
In one of the sets I somehow hit my nose on the way back down. That was a first! Good thing it was a bar without center knurling.
9 Deadlifts (155#)
12 Hand Release Push-ups
I knew this one would be quick with no real reason to rest other than in the push-ups, so I started off hot out of the gate. It’s fun to do that from time to time and see how many people will follow along. 🙂 Deadlifts were all unbroken. I went 7-5 every round of push-ups and they slowed down but I never hit failure. Sit-ups felt fine the whole way. That’s another 180 reps today after doing 200 on Saturday! I got through 12 rounds the deadlifts and 2 push-ups.
Worked on handstand walking after class for about 15 minutes. Got a few good attempts in, but was really working to keep my legs together plus get the forward lean going.
Feeling a little rough from yesterday, especially my shoulders. My legs are nearly recovered from Sunday. We got snow last night and this morning, so I shoveled the driveway for a half hour today. Made it to the 4pm class.
5 Inch Worms
5 Snatch Grip (Behind the neck) Press
5 Snatch Grip (Behind the neck) Press in a Quarter Squat
5 Snatch Grip (Behind the neck) Sots Press
5 Squat Jumps
5/5 Cossack Squat
5 Hang Muscle Snatch
5 Hang Power Snatch
All with 45#.
10:00 EMOM – Hang Power Snatch
Didn’t feel like pushing it today with so many snatches coming up and my shoulders beat up from muscle-ups.
30s Airdyne (AD2)
6 Hang Power Snatch (95#)
30s Airdyne (AD2)
6 Hang Power Snatch (75#)
It was programmed as 10 calories on the bike, but the Assault Bike was taken so I figured 30 seconds on the Airdyne would be good. The monitor was unplugged for some reason, but I kept a pace similar to what I’ve been doing at home on my recovery days, about 75 RPM. I scaled the loading down from 115-95 so I could cruise with the barbell. In the second AMRAP I didn’t even dip the bar back down to the hang position and went right from the bounce. I got exactly 6 rounds and then exactly 7.
Really glad I scaled back on the loading today. I was able to keep moving through the workout and no reason to chance an injury during Open season.
Dumbbell Curls – 21s
3 Sets of 7-7-7 @ 20#
Felt easier than Sunday with 15-20-20. Maybe my biceps are growing.
Stayed for more handstand walking but wasn’t feeling as good with it today, probably due to fatigued shoulders. I did make it past 10 feet several times and out to a new PR of 18 feet. Getting started seems to be my biggest struggle.
Looking forward to seeing what is announced for 19.2 tomorrow night.