Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

  • 30 cal Echo Bike
  • PVC Passes
  • HS Hold
  • HS Walking

Gymnastics Strength

5 Rounds

  • 15s Strict HSPU
  • 45s Rest
  • 15s Hand Release Push-ups
  • 45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

  • 12 Banded KBS (35-35-44-44, red)
  • 8/8 Lateral Step-ups (30”)

4 Sets

  • 8 Barbell Curls (70#)
  • 8 DB Skull Crushers (35#)

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds w/ 10 second rests
  • 1:00 Rest
  • 1 x 20 seconds w/ 10 second rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

3 Sets

  • 20s RKC Plank
  • 1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.

Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 PVC Passes
  • Front Rack Stretch
  • 5 Hand Release Push-ups
  • 5 Air Squats

Power Cleans

  • 5×45#
  • 5×95
  • 3×135
  • 3×165

Conditioning

10:00 EMOM

  • 3 Power Cleans (185#)
  • 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

  • 14 Russian KB Swings (53#)
  • 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

  • 15-20s RKC Plank
  • 40-45s Plank
  • 1:00 Plate Sit-ups (45#)
  • 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

Good Day for a Ski…Erg

On Friday my forearms were sore from all of the swings. I really needed the rest day yesterday after doing some kind of workout 12 days straight. Last night I drove home late from up north because of storms rolling in overnight. No heading to the gym today due to the ice storm and then snow on top of it. Went out to the garage around 11am.

Conditioning

15 Rounds

  • 30s Ski Erg
  • 1:00 Rest

It was snowing, so I might as well ski, right? I didn’t bother to heat up the garage, so wore a hat, gloves, and bundled up. Was stripping things off by the end though. You can really see the effect of no warm-up, where I thought I wouldn’t be able to hold the pace I went at for the first interval. I’m also not used to the ski erg, which I haven’t used in months and it’s easy to forget how much tougher it is to get up to speed compared to the rower. Settled in on a pretty solid pace.

Accessory

5 Rounds

  • 25 Band Pull Aparts (red)
  • 20 Diamond Push-ups
  • 2:00 Rest

Was controlled on the pull aparts and kept tension on the band. Did 2×10 push-ups every round, though the second ten got tough in round 3. Finished in 13:15.

Midline

Might as well start on some of the back isolation/stability stuff.

3 Sets

  • 10 Curl-ups w/ 2s hold

3 Sets, 2 Sets, 1 Set

  • 20s Side Plank
  • 10s Rest

Do three sets on one side and then three on the other side, rest 1:00, then do two sets per side, rest 1:00, and finally one set per side.

5 Sets

  • 20s RKC Plank
  • 1:00 Rest

During an RKC plank you are trying to create as much tension through the midline and posterior chain as you can be contracting all of those muscles. These get really hard.