A Lot of Shoulders

My glutes are a little sore from yesterday. I did my PT at lunch again. Out in the garage at 5pm.

Warm-up

  • Monster Walks
  • Steamboats

The monster walks burned more today.

Strength

5 Sets

  • 8 Seated DB Shoulder Press (50#)
  • 15 DB Front Raises (8#)

My bench doesn’t go all the way vertical so I had to support my back on my own.

Conditioning

15:00 AMRAP

  • 10 Ring Pull-ups
  • 10 Bench Press (135#)
  • 40 Double Unders

First two sets of pull-ups unbroken, then 5-5, until the final 7 at the end. Used an old Rx jump rope and missed a few times in the first two sets but then found a rhythm. My bench felt weak, probably from the 80 burpees I did yesterday. Got 7+7.

Seventy Seven

No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.

Warm-up

  • 50 cal Echo Bike
  • Bottom Squat Hold
  • Ring Swings

Gymnastics

Muscle-ups

  • 6×3
  • 6×4

**Rest as needed

Felt good and I easily hit every set.

Gymnastics Conditioning

20:00 EMOM (alt)

  • 10 cal Echo Bike
  • 3 MU
  • 8 Burpees
  • 4 MU

I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.

Accessory

4 Sets

  • 8 Strict Ring Pull-ups
  • 8/8 Kroc Row (60# DB)
  • 90s Rest

This might have been the worst part because my hands were hurting so much and I had no pull left.

Unbroken MU

My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 3x1x85

I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.

Clean & Jerk

  • 5x20kg
  • 3×60
  • 2×75
  • 2×85
  • 1×91
  • 1×98
  • 1×104
  • 3x1x111

Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.

Front Squat

  • 3x118kg
  • 2x3x125

I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.

Good Morning

  • 5x60kg
  • 5×70
  • 5×75

Took just over an hour to finish all of the lifting.

Midline and Gymnastics

Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.

5 Sets

  • 10/10 Side Bends (70# KB)
  • 5 Strict Ring Pull-ups

Big focus on keeping a hollow body through each pull-up.

4 Sets

  • 25 Lying Leg Raises
  • 6 Ring Kip Swings

I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.

Two weeks of Catalyst OTM ✅

Conditioning

5-4-3-2-1

  • Unbroken Muscle-ups

I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.

Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 3×86
  • 3×92
  • 2×98
  • 2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

  • 3x115kg
  • 3×130
  • 7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

  • 3x20kg
  • 3×40
  • 3×60
  • 2×80
  • 1×90
  • 1×100
  • 1×108
  • 1×115
  • 1×120
  • 1×124
  • 1×128
  • 1×132
  • Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

  • 10 Weighted GHD Sit-ups (25#)
  • 5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.