Went to class for the 5th day in a row. Probably not the smartest idea, but tomorrow and Saturday are both probably off days since my Dad will be in town.
- 20 MB Snatches
- 30 MB V-ups
- 20 MB Push-ups
I used a 20# MB and think I finished somewhere around the 6:30 mark.
Absolutely fucking brutal. I used 95# on a barbell for the thrusters. My total time was 23:39. After doing clean and jerk yesterday and a whole bunch of shoulder related stuff today, my shoulders are on fire. The humidity was really high today due to the rain we’ve been getting. My clothes were completely soaked through and the sweat kept dripping down my arms on to my hands, making it hard to keep a hold on the bar. I think I might start wearing wrist sweat bands or at least give them a try.
Oh, almost forgot, I smacked myself on the chin with the bar during the 3rd round doing one of the thrusters. Seems like I do that once every couple of months in some movement or another.
Death by K2E, by 2s. So that’s 2 the first minute, 4 the second minute, and so on. I made it through the round of 14 and then got 14 in the round of 16. I probably could have gotten it, but I felt my hands getting close to the ripping stage and it just isn’t worth it.
Didn’t push hard on the run, just a nice easy pace and did it in 9:14.
- 5 Rotary Shoulder
- MAX Pull-ups
- 1-2m rest
For the rotary shoulder I set the machine to 100#, 115#, 130#, 145#, and 160#. I set a new PR on my first set of pull-ups by getting 8. For the other sets I completed 6, 6, 6, and 5 reps.
- 20 Sit-ups
- 15 Push-ups
- 10 Push Presses
I used 35# DBs for the push presses and they got really tough after the 2nd round, but I powered through and finished in a time of 10:14.
Yesterday I took a well-deserved rest day after the race. Flew out to Seaside, FL and will be here all week for a meetup with some people from work. This morning I headed out for a run and a WOD on the beach. I ended up doing my WOD on the flat part of this stairway with a view.
Not a bad way to start the day!
I ran a 1.1 mile warm-up.
8 Tabata Rounds:
- Plank (on hands)
- Air Squats
Then I ran back the 1.1 miles again at a faster pace.
Since I worked out later yesterday it would have been a short rest to hit a morning class, so I went to the 5:30pm again.
- 1m Flutter Kicks
- 1m Side Plank (30s each side)
- 1m V-ups
- 1m Mountain Climbers
- 1m Bicycles
- 1m Rest
Great ab crushing warm-up.
- 100 Pull-ups
- 100 Push-ups
- 100 Squats
- 100 Sit-ups
I had only done “Angie” once before, nearly 4 months ago. At the time I did all jumping pull-ups and some kneeling push-ups to finish in 35:10.
Today I performed everything as prescribed, doing kipping pull-ups the whole way and all normal push-ups. I didn’t even rip my hands on pull-ups, so I’m getting better at recognizing when I’m close and readjusting my position or taking a break. I broke the pull-ups down into pretty small sets. It took me just under 12:00 to complete the pull-ups, which is by far the longest part of this WOD. I started out strong on push-ups, but was breaking them into sets of 2-4 at the end to get through. For squats I started out with 2 sets of 20 and then pretty much did 10s the rest of the way. Sit-ups were pretty easy and I knocked those out in 50-30-20.
My total time was 24:42, which is over 10 minutes faster and that’s even doing everything as it should be done!
Went to a night class since the only morning class is 5:45am on Tuesday. It was kind of nice, even though I really like how I feel throughout the day when I workout in the morning.
- 1m Russian Twists
- 1m Plank
I used a 20# KB for the twists and got a total of 292 (counting each side) through the 5 minutes.
4 different 3:00 AMRAPs
At each station perform the buy-in exercise and reps. Then do max reps of another movement for the remaining time of the 3 minutes. Keep track of max reps for each station. Rest 2 minutes between stations.
- 20 Box Jumps
-MAX DB power cleans
- 20 Burpees
- 300m Run
-MAX Ring Rows
- 20 KBS
I used a 24 inch box for box jumps, 35# DBs for power cleans, a 53# KB for Russian swings, and a 20# MB for wallballs. I think my reps for the MAXs were 31, 41, 37, 35, but I might be off by a few on some of those.
Find 1 rep MAX for clean + thruster. We broke into groups by strength and formed lines to each take a shot at a weight before moving up. I think we went 65#, 85#, 105#, 125#, 145#, 165#. Those all went up pretty well for me. I was the only one left, so Matt pushed me to go for my body weight of 180#. I got the weight up with a power clean without too much trouble. I normally would do a full clean as it gets this heavy, but I knew I needed to squat for the thruster. The clean was a 15# PR. I went for the thruster and got it about half way over my head. I think if we had done this before the WOD I could have gotten it, but I was pretty fried. I’m thrilled about the clean PR especially since it was a power clean. 165# is a lot more than I’ve ever attempted with a thruster as well.
I lost track of time last night while doing laundry and cooking up some food for the week, so I got to bed much later than I hoped. As a result I was a little tired this morning. I’ve been eating a banana in the mornings before going in for the workout and I think it’s helping give me an extra boost of energy.
- 250m Row
- 10 Push-ups
- 10 Wall Squats
- 10 PVC Pass-thrus
15 minutes of jerk. Build up to a heavy single with jerk or split jerk.
I started out with the bar for a bit to work on the technique. First real weight was 115# and I smacked my chin on the 2nd rep. How? I have no idea. I went to 135#, 155#, and 165# doing 2 reps at each. Final set was 170# once for a PR. The weight felt pretty good. Ten more pounds and I’ll be putting more than my body weight over my head. I did split jerks for all of the reps.
4 sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets.
- 200m Run
- MAX Push Presses
So when the 2m clock starts we head out down the stairs and run 200m, back up the stairs and then do push presses with whatever time is left on the clock. Running splits were pretty consistent with about 1:05 left on the clock each time. I went Rx on the weight with 115# for the push presses and was able to do 14, 12, 10, and 12 reps in the rounds. The weight got heavy but not too heavy. Felt much better than open workout 12.3 which had 12 reps at 115# shoulder to overhead and I did push jerks the entire time.
My biceps were sore right away from this WOD. It’s a struggle to drink a glass of water. No joke.
Didn’t get as much sleep as I’d like last night because I had to get up early. I had a golf lesson scheduled for 10am so went in to the 8am open gym to do today’s WOD.
- 400m Run
- 10 Swimming Supermans
- 10 PVC Pass Thrus
- 10 Flamingos (5 each side)
- MAX Push-ups, 2-0-X-0 tempo
- 45s Rest
- 6-8 Romanian DL, 3-0-1-1 tempo
- 3m Rest
For the push-ups I was able to do 30, 22, and 18 reps. For the RDLs I started with 135#, went to 155#, and finished with 205#. I was able to do 8 reps on the first 2 sets, but only 6 on the last set.
4 Rounds – Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups.
- 500m Row
- 30 KBS
- MAX Pull-ups
- 4m Rest
This was brutal. Using a 53# KB, the swings add up quickly. I completed all 30 unbroken in the 1st round, but broken them into 15-15 for rounds 2 and 3, then 20-10 for the final round. I was able to knock out 8, 5, 2, and 3 pull-ups.