After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.
10 Thrusters (95#)
10 Ring Push-ups
This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!
I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!
Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.
Shoulder stretching and body twisting
17.1 Movement Testing
I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.
2 Hang power Snatch + 3 OHS
2 sets 45#
2 sets 95
Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.
Strength – Back Squat
Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.
20 Walking Lunges
15 cal Row
4 Bar Muscle-ups
Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.
Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.
Pause Push Press
Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.
18:00 Alternating EMOM
4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups
Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.
Conditioning / Skill
8 Rounds – Reverse Tabata
10s Zeus DU
Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?
Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.
Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.
Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.
Snatch Lift Off
Used straps for all 4 sets. Felt easy.
Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.
Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…
Strict Handstand Push-ups
50+% of MAX
I got 11, which ties my PR, so used 6 for my other sets.
Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.
Dumbbell Snatch (50#, alternated every 5 reps)
Finished in 6:36.
50 GHD Sit-ups
I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.
Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.
I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.
I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!
That was a fun session.
Went to the chiropractor at 5 and then to the 5:30 class at CFi.
Bottom Squat Hold
PVC Good Mornings
Strength – Deadlift
Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.
100 Wall Balls (20#, 10′)
EMOM – 5 Burpees
Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.
14/14 Kroc Rows (70#)
14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)
14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.