Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

  • 5 Shoulder Press (45#)
  • 8 Front Squats (45#)
  • 5 Shoulder Press (95#)
  • 8 Front Squats (95#)
  • 5 Push Press (135#)
  • 8 Front Squats (135#)

Strength

12:00 EMOM

  • Odds: 4 Push Press (185#)
  • Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

  • 10/10 Kroc Rows (62# KB)
  • 10 Ring Push-ups

Conditioning

5:00 AMRAP

  • 8 KB Snatches (44#)
  • 10 Sumo Deadlifts (44# KB)
  • 12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Hang Muscle Snatches (65#)
  • 5 Snatch Presses (65#)
  • 5 Hang Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 5 Hang Muscle Snatches (85#)
  • 5 Snatch Presses (85#)
  • 5 Hang Muscle Snatches (95#)
  • 5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

  • 3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

2,263

Planned to go at 9am, but didn’t get up until 8:30 and that was only because I got a text from my Dad after DnD turned off on my phone. Guess I needed the sleep. Went to the 4:30 class instead.

Warm-up

  • 300m Row
  • Shoulder Pass Thrus
  • Bottom Squat Hold

Strength

Deadlifts

  • 6×155#
  • 6×245#
  • 6×315#
  • 6×335#
  • 6×345#
  • 6×355#
  • 6×365#
  • 6×375#

Hadn’t done anything more than 205# since September 12th, especially with the back tweak in the middle of that period somewhere. Felt solid.

Conditioning

Thruster Attack!

thrusters-are-coming

Every 1:30 for 5 sets

  • 15 Thrusters (95#)

It was a fight, but made every round unbroken. It was actually easier than on Sunday when it was every 1:45, so that’s 1:00 of less rest overall. Shows how sick I must have still been. Really felt a burn in the quads, which were probably working a little extra after the deadlifts trashed the posterior chain.

That completes the 10 week thruster program. I’m glad it’s over! Next up is to test out “Fran”. I was planning to do it Sunday, but might wait until next Sunday to let my body fully recover. We’ll see how the next two days go. Over the 10 weeks I did a total of 2,263 thrusters (not counting warm-ups).

Midline

  • 100 Sit-ups

Went unbroken in 3:34. Not blazing by what I’ve done before, but was pretty tired after the deadlifts and thrusters.

After class I jumped on the Reverse Hyper for 3x10x230#.

Back to 9

Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×222.5# (PR)

Accessory

5 Sets

  • 10 Reverse Hypers (210#)
  • 10 Weighted GHD Sit-ups (10# MB)

Conditioning

Rowing Kalsu

  • 100 calorie Row
  • At 1:00 and EMOM perform 5 burpees (lateral) over the rower

Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.

10:00

  • 5 Snatches
  • Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.

XWOD

  • 5-5-5-5-5-5 Good Mornings
  • 2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack

3x

  • 3 Rounds (Tabata)
    • 20s Thrusters (75#)
    • 10s Rest
  • 30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!

Gymnastics

10 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

  • 3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.

Clean

  • 5x2x70kg

Get Out of Bed!

Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.

Warm-up

  • Bottom Squat Hold
  • Band Rack Stretch
  • 20 Squat Jumps

Strength

Front Squat

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×235#
  • 2x2x255#
  • 2x2x265#
  • 2x2x275#
  • 2×285#

Felt pretty good. This right IT band has been really funky for a couple of weeks now.

Accessory

4 Sets

  • 10/10 Kroc Rows (62#)

Conditioning

14:00 EMOM

  • Odds: 5 Hang Cleans (155#)
  • Evens: 8 Burpees

Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.

Back

Reverse Hypers

  • 5x10x210#

Lucky 7

I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:30 for 5 sets – 12×115#

Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.

Reverse Hyper

  • 3x10x230#

Good for the back issue.

Kevin and I got some stuff and headed outside…

  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 50m Sled Drag, pulling between legs (30# sled + 135#)
  • 50m Farmer’s Carry (2×53# KB)

Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.