Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.


3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.


5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

  • 500m Ski Erg
  • 1:00 Rest
  • 300m Ski Erg
  • 3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

  • 15 GHD Sit-ups
  • 15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.


  • 1,000m Row (3:58.1)
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold



  • 5×155#
  • 5×245#
  • 4×315#
  • 2×365#
  • 2×385#
  • 2×405#
  • 2×425#
  • 2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.



10:00 AMRAP

  • 8 T2B
  • 8 Deadlifts (185#)
  • 16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.


5 Sets

  • 12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Shallow Dip

Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.

My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.


  • 4:00 Bottom Squat Hold
  • CS Activation
  • 5×50 Band Pulls (red)
  • 3 Rounds
    • 20 GHD Sit-ups (to parallel)
    • 20 Hip Extensions
  • 15# Snatches & Snatch Presses
  • 45# Clean Positions and Push Jerks

Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.

Power Clean & Jerk

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#

I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!

Seated Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 5×165#
  • 5×175#
  • 5×185#

Felt solid and stable doing them. Everything is getting stronger from all of the squatting!

Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.

Ho-hum Tuesday

Feeling good! I can’t wait to start trying out the shoulder next week.


  • 2:00 Bottom Squat Hold
  • 3 x 30s Box Shoulder Stretch
  • 3 x 25 Band Pulls (thicker red band)
  • 2 x 1:00 Laying KB Hold (each side, 25# KB)
  • 3:00 Bottom Squat Hold


Warmed up with 5×135# pendlay rows and 5×135# RDLs. Then super set these two…

5 Rounds

  • 5×185# Pendlay Rows
  • 10×185# RDLs
  • 90s Rest


7:00 AMRAP
* 5 box overs EMOM starting at 1:00

  • 15 GHD Hip Extensions
  • 15 V-ups

I got either 5 full rounds plus 5 more hip extensions. I flew through the box overs, but those v-ups got slow.

Did a 6:00 squat hold after class. Will get in 15 more minutes throughout the day. Yesterday I did 5×5:00 without a problem, so I’ll make it a total of 26 minutes today.

Last Page

Feeling pretty good. Upper abs were sore last night, but not really feeling much of anything anywhere on the body this morning.


  • Jumping Jacks
  • Mountain Climbers
  • Butt Kicks
  • Air Squats


14:00 EMOM

  • 5x 3-Position Snatch Deadlifts (1″, knee, power, knee, 1″)
  • 30s Hollow Hold on Feet & Hands
Image from The Outlaw Way's 140416 Post
Image from The Outlaw Way’s 140416 Post

I expected the hollow holds to be much more difficult than they were. I used straps for the deads, with 115# for 3 sets, 135# for 3 sets, and 165# for the last set.


  • 50-40-30-20-10 Goblet Squats (35# KB)
  • 25-20-15-10-5 Box Jumps (24″)

Finished in 11:05. Hell of a leg burn. Low back pumped up too.


  • 3×20 Hip Extensions (on Roman Chair)

With that, I’ve filled up a full Field Notes with training logs. I think I started using that one last summer. Time to turn the page on a new one.

Going to see Joe, a chiropractor I know from the gym. Will see if he maybe comes up with something different to try for my shoulder. I’ve been giving it solid rest for two and a half weeks now and used it very little the 6 weeks before that. I want to be able to do all movements again! Falling behind.

Training Week 1 Begins

Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.


  • Air Squats & Bottom Squat Hold
  • Zombie Kicks & Leg Swings
  • Jumping Jacks
  • Arm Circles


Back Squats 3×10 @ 65%

  • 10×45#
  • 5×135#
  • 5×205#
  • 10×235#
  • 10×245#
  • 10×260#

65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.


5 Rounds

  • 1:00 Weighted Plank (25#)

We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.



  • 135# Squat Cleans
  • MB Push-ups

Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.

I have a feeling legs are going to be sore for a couple of days.

In the afternoon I did a quick one in the garage.

5 Rounds NFT

  • 10 GHD Sit-ups (touch floor)
  • 20 Hip Extensions
  • 40 DU

Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.


Was tough rolling out of bed this morning.


  • 2x Band Pulls and shoulder stretching
  • 2x 10/10 Leg Swings (F-B, S-S)
  • 20 Star Jumps


12:00 EMOM

  • Odds: 10/10 Kroc Rows (62# KB)
  • Evens: 10 Weighted Sit-ups (53# KB)

Focused on doing the Kroc Rows as strict as possible. Tried to keep a good back position with the sit-ups.


10 Rounds

  • 10 Box Jumps (30″)
  • 10 Burpees

I’m going to be feeling all of those jumps tomorrow. It’s been awhile since I did any box jumps higher than 24″ in a workout. Really had to focus on each jump after nearly landing on my face in the 2nd round. Finished in 15:50.


10:00 E2M

  • 10 Hip Extensions (on Roman Chair)
  • 30s Plank

I held the plank for a full minute in the last round.