The Right Scales

Yesterday I had sore calfs, abs, and pecs. Getting sore abs from toes to bars is a rare treat. I’m a little confused why my pecs are so sore, but maybe from doing the larger sets of T2B combined with the wall balls, because when I simulate the motion of both movements I feel it. Walked 18 holes on the golf course. Today all that stuff is still sore, plus my lats. Out in the garage at lunch.

Year of the Engine – Polarized

33:00 Airdyne

**Endurance with 7s sprint @ 7, 14, 21, 28

Earned 946 calories over 19.65 km and probably could have filled a bucket with all of my sweat. Later I went to the 4pm class.

Warm-up

2 Rounds

  • 15 Air Squats
  • 10 Russian KBS (44#)
  • 20 PVC Pass Throughs
  • 5 Shoulder Presses (PVC)

Strength

Push Press

  • 10×45#
  • 5×95
  • 5×125
  • 5×155
  • 5×185
  • 3×205
  • 1×220
  • 1×235
  • 1×245

I belted up for 205 and above I think, maybe even the 185. Still got it! I was hoping to hit at least 235 today and the 245 even felt good. That’s only 15 pounds under my all-time best and I haven’t been doing much heavy overhead pressing. The bench press work probably has some decent carry-over.

Midline

5 Sets

  • 10 Sit-ups

In between some of the push pressing.

Conditioning

  • 50-40-30-20-10 Front Squats (45#)
  • 50-40-30-20-10 Russian KB Swings (53#)
  • 2 Legless Rope Climbs (13′)

The Rx was 75# front squats, American swings, and 1 rope climb, with an 18 minute time cap. There was no way I was attempting Rx for 150 front squats and I figured the empty bar would challenging enough. I did my rounds as 30-20, 25-15, 18-12, 20, 10. I think I’m retired from American swings with my back, so I did the Russians all unbroken. Since I was scaling two movements I went for the Rx+ of 2 rope climbs and decided to make them harder by not using my legs since it was only 10 reps. Barely finished at 17:55. I made the right scaling decisions.

Tuesday Duathlon

My hips and legs are a little sore from the squats. Got a really good night of sleep though.

Engine Builder – Endurance

40:00

  • 2 Mile Run
  • 20:00 Airdyne

Instead of doing a straight 40 minutes on the Airdyne I thought I’d take advantage of the nice weather. Before lunch I ran a loop around the neighborhood and then jumped right on the bike. My heart rate was stable through the transition between running and biking. The run ended up being 2.08 miles according to RunKeeper and took 20:21. I went with an even 20 minutes on the Airdyne for 7.17 miles and 532 calories.

2019-05-14-run-airdyne-hr.jpeg

Went to the 4pm class.

Warm-up

  • 2 Rounds
    • 200m Run
    • 10 Hand Release Push-ups
    • 10 Push Presses (PVC)
  • 3 Rounds
    • 30/30s Banded Overhead Stretch
    • 10 PVC Passes

Midline

5 Sets

  • 40 Russian Twists (35#)

Worked these in between the first five sets of push presses. Forty reps is a lot!

Strength

Push Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175
  • 5×195

Wasn’t sure if I should go again after the 175. I got out my belt, which helped a lot and the weight felt a lot better.

Conditioning

5 Cycles

  • 2:00 AMRAP
    • 12 cal Assault Bike
    • 8 DB Snatches (50#)
    • MAX T2B
  • 1:00 Rest

Was nervous about the snatches because that’s where I got my last minor back tweak. I started out HOT on the bike with RPMs up over 90 and the other rounds were in the 70-75 range. I got 25-17-16-16-16 for 90 total T2B.

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.

Barbell Chipper

Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Various barbell reps
    • 45#
    • 75#
    • 95#

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 Overhead Squats
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.

My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.

  1. 4/15/2013 – 14:03
  2. 7/21/2014 – 13:34
  3. 9/3/2015 – 10:33
  4. 2/10/2019 – 10:07

Screen Shot 2019-02-10 at 2.11.41 PM

I programmed an 8:00 rest before starting a bodyweight metcon.

10 Rounds

  • 7 Burpees
  • 7 Knees to Elbows

This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.

Midline

Stacked Plate Passes

The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.

Skill

Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.

It’s Coming Back

My shoulders felt tight through the night, but seemed fine today. This morning I posted a recap of my second week of calorie counting.

Went to the 4pm class.

Warm-up

8:00 AMRAP

  • 8 Step-Ups (24″)
  • 8 Behind the Neck Shoulder Presses (45#)
  • 4 Inchworms
  • 4 Vertical Jumps

Strength

Push Press

  • 6×95#
  • 6×125
  • 3×155
  • 3×175
  • 3×195
  • 3×205
  • 3×215

Did 3×205# in August so I wanted to beat it today. Still not my best, but getting my strength back. I wore my belt for the last three sets.

Conditioning

16:00 AMRAP

  • 15 Push Press (115#)
  • 15 Box Jump (24″)
  • 15 cal Row

We did the push presses from the rack today, though I’m not sure it helped because you have to control the descent and rack it. I did 9-6 for 5 rounds and then 6-4-5 at the end trying to go on short rest. All jump and step-downs on the box. Tried to keep above 1,100 cal/hr on the rower. Finished 5 rounds, 15 push presses, and 4 box jumps. My calves may feel this one for the next day or two.

Not counting calories today, because I’m headed to Brew Ha-Ha.

Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.

Danny with Jumps

Stayed in last night, but was up way too early. Nice to get some things done though. Went to open gym at noon.

Conditioning;

“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I’ve done this once, two years ago, with all step-ups. I got 3+46 then. Today I got 3+53. Went 11-9 on the first three rounds of push presses and then 6-5-5-4 with shorter rest at the end. Pull-ups were all in done 5×6.

Nice to start 2019 with a PR! 🙂

I got a blood blister in the middle of my left palm. I’ve never had something there. Maybe it was because I was regripping the bar on a lot of my reps and I’m still getting used to the butterfly again. I didn’t wear any grips on my hands due to the push presses.

Midline

2 Rounds

  • 20s L-Sit
  • 30 Russian Twists (45# plate)
  • 30 Alternating V-ups
  • 20s L-Sit
  • 30 Weighted Sit-ups (30# slam ball)
  • 30 Hollow Rocks

My abs were dying in the first round of v-ups! Very nasty and took 14:17!