Area Flooding

I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (635m)
  • Steamboats

Conditioning

15:00 AMRAP – 1-2-3…

  • HSPU
  • Burpee
  • Power Clean (115/80#)

Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.

Strength / Accessory

4 Sets

  • 8 DB Shoulder Press (35#)
  • 50m Double DB OH Carry (35#)

Holding two dumbbells overhead is a real mobility test!

4 Sets

  • 6/6 Single Arm DB Bench Press (50#, w/ rotation)
  • 6 DB Bench Press (50#)

This was much harder than I expected.

3 Sets

  • 12 DB Underhand Bench Press (40#)
  • 24 Alt Seated Underhand Raise (20# DBs)

Gymnastics

Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets – StrongFit Tricep Openers (8#)
  • Bench Press
    • 5×45#
    • 5×95#
    • 5×135#

Strength

E3M – 5 Sets

  • 11 Bench Press (165#)
  • 24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.

Midline

  • 50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Warm-up
    • Bottom Squat Hold
    • Muscle Snatches
    • Snatch Presses in Squat
    • OHS

Snatch Pull + Power Snatch + Squat Snatch

  • 40kg
  • 50
  • 60
  • 65
  • 70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.

OHS

  • 3×95#
  • 3×125
  • 3×145
  • 2×165
  • 3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

  • 3×145#
  • 3×195
  • 3×220
  • 3×230
  • 3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

  • 3/3 @ 135#
  • 3/3 @ 165
  • 3/3 @ 175
  • 3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

  • 30s Hold (52#)
  • 30m Walk (52#)
  • 30m Walk (68#)
  • 3 Sets
    • 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.

Conditioning

3 Rounds

  • 1:00 AMRAP
    • Thrusters (95#)
  • 2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.