Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

  • 9 Prowler Sprints (1 set 135# & 2 sets 180#)
  • 72 Burpee KB Thrusters (2×26#)
  • 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

 

Sled Then Run

Walked 18 this morning. Got to the gym around 6pm I think. Did an easy 400m jog and rested 3 minutes before starting the workout.

Aerobic Capacity – Speed/Strength Endurance

5 Sets

  • 50m heavy max effort sled push or pull
  • 300m Run (target – 1:29)
  • 3:00 Rest

I wish I had seen more details on the sled work beforehand, because it was supposed to take 25-30 seconds. I pushed the prowler with a total load of 135# and it was only taking me 15 seconds. I ended up doing an extra 6th set since I had to get the prowler back across the parking lot anyway. My round times were 1:40, 1:37, 1:42, 1:41, 1:42, and 1:39 so was under target pace for all of the runs. That workout completes 3 weeks of the Aerobic Capacity work.

Had to hurry home and mow the lawn before dark. My iPhone says 10.5 miles on my feet today and I’m exhausted. Skipping out on ROMWOD tonight.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

  • Crossover Symmetry Activation
  • Shoulder press (3s pause at the bottom)
    • 6×45#
    • 6×75#

Strength

E3M – 6 sets

  • 3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

  • 5x20kg
  • 5×40
  • 5×60
  • 2×70
  • 2×80
  • 2×85
  • 2×90
  • 2×95
  • 2×100
  • 2×105
  • 2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

  • Prowler Rope Pull (180#, 50′)
  • High Prowler Push (180#, 50′)
  • 125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

  • 5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

3x

  • 200m Farmer’s Carry (2×44# KB)
  • Rest while partner goes

Easy.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.

Warm-up

  • Bottom Squat Hold
  • Shoulder Hang Stretching
  • Banded Shoulder OH Stretch
  • Overhead Squat
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

  • 4 OHS (135#)
  • 6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.

Conditioning

5 Rounds

  • 3 Curtis P (75#)
  • 6 Push Press (75#)
  • 10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

  • 30/30m Prowler Sprint (High, 135#)
  • 200m Run

Went lighter than usual and tried to keep it explosive.

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.

Warm-up

  • Jumping Jacks
  • Air Squats
  • Toe Touches
  • Hip Circles
  • Deadlifts
    • 6×155#
    • 6×205#
    • 3×265#
    • 3×295#

Strength

10:00 EMOM

  • 3 Deadlifts (315#)
  • 4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.

Conditioning

Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

  • 5 Thrusters (135#)
  • 8 C2B Pull-ups
  • Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

  • 25/25m Prowler Sprint (180# – sled + weight)
  • 75m/75m Farmer’s Carry (44# KBs)
  • 3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Legs – Oww

Legs are so sore! Don’t take 2 months off from the squat rack. Went in for the 9am class.

Warm-up

Didn’t really do much. Some bottom squat holds but that’s about it.

Strength

Pause Front Squats (2s in the hole)

  • 10×45#
  • 5×95#
  • 5×125#
  • 5×145#
  • 5×175#
  • 5×195#

Didn’t really feel the soreness once I got moving. Didn’t notice any pain in my quad either, which is the real test. Decided to do pauses since I wasn’t going heavy. Still felt plenty heavy though.

Conditioning

10:00 EMOM

  • 5 Box Jumps (30″)
  • 3 C&J (115#)

Went high on the box since it wasn’t many reps and I was going to go light on the clean and jerks. Didn’t rebound any of the jumps, but cycled pretty fast. Was able to fly through the C&J by bringing straight to the ground. Took about 20 second each round once I got the rhythm of the TnG working. Was good to pick up a bar!

5 Rounds

  • 25m Prowler Sprint – High (90# sled + 90#)
  • 25m Prowler Sprint – Low (90# sled + 90#)

Yuck! Walked 200m after and then did Crossover Symmetry Plyometric.

Accessory

Reverse Hyper

  • 15×210#
  • 15×260#
  • 15×300#

Stuck around and did a round of back/hip stretches too after having done so much leg work.

In the afternoon, I went out to the garage and did 250 walking lunges in 9:20. I did laps around the garage today, which was 16 per lap. I’ll do another round of stretches tonight.