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.

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.

Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 PVC Passes
  • Front Rack Stretch
  • 5 Hand Release Push-ups
  • 5 Air Squats

Power Cleans

  • 5×45#
  • 5×95
  • 3×135
  • 3×165

Conditioning

10:00 EMOM

  • 3 Power Cleans (185#)
  • 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

  • 14 Russian KB Swings (53#)
  • 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

  • 15-20s RKC Plank
  • 40-45s Plank
  • 1:00 Plate Sit-ups (45#)
  • 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

Three Years of the Sissy Test

Third year in a row doing this on Thanksgiving. Started at 10:15am.

Sissy Test

  • 25->1 Burpees
  • 1->25 Russian KBS (53/35#)

Previous results and my time from today:

• 41:38 – 2012/04/19

• 38:16 – 2012/11/22

• 43:34 – 2017/11/23

• 39:32 – 2018/11/22

• 41:07 – 2019/11/28

I did all jump back and jump up on the burpees. Split the 22-23 swings in two sets and the 24-25 in three because there was so much sweat and my forearms were blowing up.

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.

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.

Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 H2H KBS (44#)
    • 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

  • 2:00 Plank (on hands)
  • 1:00 Rest
  • 2:00 AMRAP – DB Thrusters (50#)
  • 1:00 Rest
  • 2:00 AMRAP – Double Unders
  • 1:00 Rest
  • 2:00 AMRAP – Devil Presses (50#)
  • 1:00 Rest
  • 2:00 AMRAP – cal Echo Bike
  • 1:00 Rest
  • 2:00 AMRAP – cal Row
  • 3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.