The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 5 Air Squats
    • 10/10 Leg Swings
    • World’s Greatest Stretch

Strength

Back Squat

  • 10×45#
  • 6×135
  • 3×185
  • 2×215
  • 2×235
  • 2×255
  • 2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

  • 7 cal Echo/Assault Bike
  • 10 T2B
  • 2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

  • 1,000m Row
  • 1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

Trending Up

Yesterday my calves started to feel sore in the morning, with my lats and upper abs still sore. Everything is still sore today. After nearly an entire week in the yellow, my recovery has been steadily going up.

2019-12-21-recovery.jpg

Went to the gym for the 9am class.

Warm-up

  • 20 cal Echo Bike
  • Bottom Squat Hold
  • 10 Good Mornings (45#)
  • 5 C&J (45#)
  • 3 C&J (95#)
  • 3 C&J (135#)

Conditioning

Partner Workout

  • 2 Mile Assault Bike
  • 30 C&J (135#)
  • 2000m Row
  • 30 C&J (155#)
  • 2000m Row
  • 30 C&J (185#)

I paired up with Chris who used his own bar and loading. We swapped out on the bike every half a mile and it was programmed to swap every 200 meters on the rower. Instead of running outside in the cold for two miles we did the rower for the third set, which is easier than the bike, but took at almost 50% longer. The scaling between the three modalities didn’t really make sense in this workout because the time domains are extremely different. On the barbell we swapped every five reps for the first two weights and then every three for the final. I was unbroken with 135, 3-1-1 with 155, and 1-1-1 with 185. It felt good and I was able to pick the bar right back up for all of my quick singles. I wore my belt for 155 and 185. We finished in 28:01. This kind of workout is my jam.

Midline

I stayed after class and did some stability work for my back since I’ve been skipping it all week.

2 Sets

  • 10 Curl-ups (3s pause)

2 Sets

  • 10/10 Bird Dogs + 10 second hold

8 Sets (Reverse Tabata)

  • 10s RKC Plank
  • 20s Rest

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

  • 2:00 Row (40 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 10 Air Squats
    • 5 Shoulder Press (45#)
  • Push Press
    • 10×75#
    • 5×95

Conditioning

5 Rounds

  • 10 Push Presses (115-125-145-165-175#)
  • 10 T2B
  • 15 cal Echo Bike
  • 1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

  • EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
  • 150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups

Strength

Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

  • Buy-in: 50 cal Row
  • AMRAP
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Climbing Cleans & Bench

I woke up with my right feeling like it’s out of place or I need to crack the joint. Haven’t been able to relieve it all day though. My lats seem to be sore again! Went to the 4pm class.

Warm-up

  • 40 cal Row
  • 2 Rounds
    • 10 PVC Passes
    • 10 HR Push-ups
    • 10 Air Squats
    • 10 Ring Rows
  • Power Clean
    • 6×45
    • 3×95
    • 3×135
    • 3×165
  • Bench Press
    • 6×45
    • 6×135
    • 3×165

Conditioning

5 Rounds

  • 3 Power Cleans (climbing)
  • 3 Bench Press (climbing)
  • 20 cal Echo Bike
  • 2:00 Rest

I used 185-195-205-215-225 on the cleans and 185-195-215-225-240 on the bench. Went out too hard on the bike and paid for it. My round times were 1:06, 1:21, 1:51, 1:59, and 1:26 to finish at 15:43 on the clock. I ran out of time changing weights before round 3 so didn’t get my belt on, so then I just kept it on the rest of the way. Both lifts felt good and I did all touch-n-go cleans.

Midline

10:00 EMOM (alt)

  • T2B
  • Russian Twists (30# DB)

Tried to work for 40-45 seconds and wore my grips. I went 10-7, 7-5-3, 5-5-3, 5-3-3-2, and 5-3-3-3 on the toes to bars and really fought not to do any singles. I am not a fan of using a dumbbell for the twists because I can’t find a good way to hold it. I did 50, 44, 40, 40, and 44 and those got a lot harder than I expected.

Try Hanging On

I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.

Warm-up

  • Plank Cuban Shuffle
  • 45# Snatches, C&J, Thrusters
  • 95# Snatches, C&J

Partner Workout

  • 2 Rounds
    • 400m Row
    • 25 Power C&J (135#)
  • 2 Rounds
    • 50 cal Assault Bike
    • 25 Thrusters (135#)
  • 2 Rounds
    • 50 cal Row
    • 25 Power Snatches (135#)

I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (30 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 5 Ring Rows
    • 10 Good Mornings (45#)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Gymnastics + Weightlifting

15:00 EMOM

  • 7 T2B
  • 1 Power Snatch

Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!

Conditioning

3 Rounds

  • 15 cal Echo Bike
  • 15 cal Row
  • 50 DU
  • 15 Deadlifts (185#)

Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.