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.

Glute Work

My back is feeling a lot better. I’m not putting any load on it, so I stayed home from the gym. Out in the garage just before 4pm.

Engine Builder – Speed

3 Rounds

  • 4:00 Airdyne (AD2)
  • 90s Rest

My goal was ~85 RPM and it was a success. Calories per interval were 152-152-155.

Accessory

4 Sets

  • 15 Hip Thrusts
  • 15 Banded Pull-throughs (green)

I learned that hip thrusts are when you elevate your torso on a bench or box, which gives you a deeper range of motion. First time trying pull-throughs and it takes a set or two to understand how to balance so you don’t keep tipping over backwards. Curious to see if my ass will be sore from these.

Conditioning

4 Rounds

  • 200m Ski Erg
  • 20 Plyo Lunges
  • 20 Alternating Leg V-ups

Quick one. I tried to get my pace down to 1:50/500m and hold there. Took me 7:51 to finish.

Dive Bombs

Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 10 Divebomb Push-ups
  • 10 Kip Swings
  • 10 Tuck jumps
  • 5/5 Half kneeling single arm DB press (30#)
  • 1:00 Row

I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.

  • 10 Hanging Knee Raises
  • 6 Kip Swing + Press Down
  • 6 Knees to Chest
  • 6 T2B

Conditioning

12:00 AMRAP

  • 12 Push Presses (95#)
  • 12 Toes to Bars
  • 12 Box Jumps (24″)

My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.

This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.

I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.

This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.

Midline & Posterior

2 Sets

  • 1:00 Hollow Flutter Kicks
  • 30s Rest
  • 1:00 Russian Twists (45#)
  • 30s Rest
  • 1:00 Hip Thrusts
  • 30s Rest

I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.

Skill

Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.

Warm-up

  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.

WOD

  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.

Finisher

12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.