Settle In

Went to the 9am class.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings

Strength

  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

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When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 2x
    • 20 Air Squats
    • 10 Plyo Lunges
    • 20 Banded Pass Throughs
    • 10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

  • 1 Set 44#
  • 3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 10 Muscle-ups
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Enough Decline?

Don’t seem to be feeling any effects from the long rowing session yesterday. In the garage before 1pm.

Warm-up

  • Crossover Symmetry Activation
  • Bar Hangs

OHS (55X1 Tempo)

  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×150#
  • 2×165#
  • 2×175#

Still able to make a 10# jump this week. My fingers really dig into my palms after holding the bar overhead that long, especially with the heavier weights. Close grip felt better today, probably from the hanging I did to warm-up. Wasn’t even close to my snatch grip width on the final set, so my mobility must be improving.

Accessory

5 Sets

  • 12 Curls (Fat Gripz, 55#)
  • 6/6 Single Leg RDL (135#)
  • 15 Decline DB Bench Press (50#)
  • 12 Back Extensions

After the fat curls it started to get hard to hold the bar through the Romanian deadlifts. I think it’s time to switch from the declined dumbbell bench press to something more challenging, especially after 4 weeks. Maybe I’ll go to inclines.