Gimpy Calf

Yesterday I played 18 holes of golf (rode in a cart) in the morning and did DDP YRG Diamond Cutter at night. Body felt pretty beat up all day. My low back felt pretty tight last night when I’d wake up and roll over in bed. In for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Squat Hold
  • Rapid Toe Touches
  • Zombie Kicks
  • Inch Worms w/ Cobra
  • 5 Deadlifts (155#)
  • 3 Deadlifts (245#)
  • 3 Deadlifts (315#)
  • Couple of jump course runs

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (335#)
  • 2-1-2-1-2-1 PVC Jump Course

We had about 6 different PVC heights setup. I tried to get through them all each time, but would often miss the last one once during the double rounds because my spacing was off. I tweaked my left calf on the last jump in the 6th round of the course so didn’t jump again after that. Same area where it was really tight last week. Hopefully nothing serious.

Conditioning

10:00 AMRAP

  • 5 Push-ups
  • 15 Wall Balls (20#, 10′)
  • 20 American KBS (53#)

Kept everything unbroken with an extra breath or two between movements. Finished 5 rounds plus 5 push-ups, 15 wall balls, and 3 swings.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

Strength

Since we switched it up with deadlifts today I needed to get in my shoulder press since I’d already taken 2 days off from last doing them on Saturday. Stayed after class for week 2 day 2 of my 2nd Smolov Jr. cycle.

  • 5×45#
  • 5×95#
  • 5×115#
  • 7x5x127.5#

Little rough after the shoulder work in the WOD. Made it through though.

Kevin had me do a bunch of mobility and SMR work on that left calf. Ouch!

Went out in the garage for an afternoon session around 3. Started with an easy 1,000 meters on the Ski Erg in 5:19 and then rested about 4 minutes.

E2M 30:00

  • 250m Ski Erg

The original plan was to go as long as I could without the time getting over 1:00. I quickly realized that could take all night so I settled on 12 rounds. Got there and said I need the push so did 15. I’d say if your speed starts to drop a couple of seconds, stop anywhere after 10 of these. My splits were 58.6, 58.2, 58.1, 58.1, 58.2, 58.6, 58.2, 58.4, 58.4, 58.4, 58.2, 58.2, 58.1, 58.2, and 56.6. So I had two at 58.6 and all of the rest were 58.1-58.4, with the exception of the 15th, where I pushed through to the end. My shorts and socks were soaked all the way through. Gets hot and humid in the closed garage.

I did a real slow 5:00 on the Air Dyne to cool down since it had started raining outside. Finished up with Crossover Symmetry Plyometrics.

Jump! Jump!

Ugh!! My shoulder got a little sticky yesterday. Felt it reaching for the garage door button in the Jeep and it definitely sticks when I go through the 90/90 movement. Must be those damn dumbbell snatches! Hopefully it doesn’t get worse or persist.

Feeling those GHDs for sure today. Went in early to get my presses done before the 9am class. Started with Crossover Symmetry Activation.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 10x3x145#

BOOM! Finished off the 3 week Smolov Jr. cycle. I’m so glad I decided to bump up the weights a little more for week 3. I don’t think I’ve ever done more than 145# for a triple, so this was huge. I was planning to take 3+ minutes of rest between sets but did about 1:45-2:00 for 8 and then not much more for the final 2. Thankfully I didn’t have any issues with the shoulder.

Did a little jump rope to warm up the legs since everyone else was already warming up on the rowers and I was late to the party.

Warmed up deadlifts with 4×155#, 2×245#, 2×315#, and 2×365#.

XWOD

  • 2-2-2-2-2-2 Deadlifts (385#)
  • 2-1-2-1-2-1 PVC Jump Course
    • Heights were 12-14-18-24-30-42″

IMG_4733

I guess it’s roughly another inch for each to clear the PVC or dowel. A few times I got off my timing or spacing and bailed before jumping the last one. Those were fun!

Conditioning

  • 10-8-6-4-2 Russian KBS (62# KB)
  • 10-8-6-4-2 Burpees
  • Run 2 laps (~250m)

We did everything outside. Perfect day for it. Finished in 8:22.

My arms haven’t felt this dead in a long long time. Glad to be getting a massage this afternoon and a golf day tomorrow.

54 Inches

I had a massage from Cora earlier today, which usually translates into good deadlifting and today was no exception. Went to open gym.

Warm-up

Did a bunch of jump roping and double unders.

Strength

5×3 Deadlift

Warmed up with 10 at 135# and then hit 3 reps at 225#, 315#, 345#, 365#, and 385#. My goal for the day was to hit 385# which is supposed to translate into about a 425# 1RM, which is 10# over my current max. The reps at 385# were pretty easy so Matt convinced me to go for 405#. Once I got it moving it wasn’t much of a problem. But I started to lose the grip on the way up in my second rep and just couldn’t hang on through the 3rd one, so I had to bail on it. The strength was there though, so that’s good.

My low back didn’t feel very good on the set at 345#, so I was kind of worried, but the rest of the way it felt fine. 405# for 2 reps is supposed to come out to 430# for a 1RM and 3 reps to 445#, so I should be able to make a nice jump the next time around. Not sure I’ll be able to get it done next week since I leave for Arizona.

Explosion Training

Casey and I rigged up a box with mats and started doing max height jumps over a PVC pipe. I made it over 54″ without much trouble, but then my footwork got all messed up and my head got in the way. Was fun to do and a lot safer than jumping that high on to boxes.

WOD

14:00 EMOM

  • Odds: 4 Power Cleans (165#)
  • Evens: 10 Pull-ups

I wanted to get in some Olympic lifting work since we hadn’t done any all week. Was only planning on going for 10 minutes, but it felt good, so I added 4 more minutes. The cleans started to get tough, but overall this wasn’t that taxing on the cardio, which is fine since those heavy deadlifts and high jumps took a lot out of me. I’m sure tomorrow will be a nice long met-con anyway.