Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

  • 3×15 Reverse Hypers (140#)
  • Air Squats
  • Bottom Squat Hold
  • 30 Mountain Climbers
  • 500m Row

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 4×205#
  • 2×245#
  • 2×265#
  • 2×285#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

  • 10 OH Walking Lunges (45#)
  • 10 MB Cleans (20#)
  • 5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Plank
  • 10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

  • 250m Ski Erg
  • 15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

Finishing Tabata

Had to take another rest day yesterday. This bug will not run its course! Got a ton of sleep last night, but woke up with a headache that hasn’t really gone away all day. Probably should have rested today too, but I’m stubborn. Out in the garage around 5:30.

Warmed up with an easy 2km on the Ski Erg in 9:35.9 and then did 10×45# and 8×65# thrusters.

3 Rounds

  • 3 Tabata Rounds
    • 20s Thrusters (80#)
    • 10s Rest
  • 30s Rest

Got 8 reps in every round, but didn’t have any extra go on the last round today. Just happy to be able to get the work in. Bumped down to 80# instead of the planned 85# with me being sick for the last week. Glad I did too.

Jumped on the Air Dyne (AD2) for 10 minutes and went 4.27km to cool down.

Morning Garage

Out in the garage around 8am.

Ski Erg

  • 1000m (4:33.7)
  • Rest 1:00
  • 800m (3:16.4)
  • Rest 3:00
  • 1000m (4:27.4)
  • Rest 1:00
  • 600m (2:25.8)
  • Rest 3:00
  • 1000m (4:27.3)
  • Rest 1:00
  • 400m (1:36.8)
  • Rest 3:00
  • 1000m (4:23.4)
  • Rest 1:00
  • 200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

IMG_4908

Went to the 5:30 class at CFi.

Warm-up

  • 3x10x120# Reverse Hypers
  • Double Squat Jumps
  • Explosive Squat Jumps
  • PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Thruster Thursday

Getting back to my early wake-ups after managing to sleep in later for a couple of weeks. So had enough time to go through my morning routine and get to CFi early to get in heavy thrusters before the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack

Every 1:30 for 9:00 (6 sets)

  • 8×135#

Not too bad. Got me breathing pretty hard. Maybe too much rest. Will make adjustments to the plan for upcoming weeks.

Warm-up #2

  • 2 Rounds
    • 4 Inch Worms
    • 10 Good Mornings (45#)
  • Deadlifts
    • 5×155#
    • 5×245#
    • 3×315#

Strength

EMOM 8:00

  • 2 Deadlifts (365#)

Gymnastics

4 Rounds NFT

  • 4 MU
  • 5 Strict Ring Dips (right after MU)

Nice burn and got me out of breath. Have started to get the hang of pushing away from the rings at the top after finishing the muscle-up, instead of lowing back to the bottom of the dip and then falling. It’s definitely a different cycling into the next rep.

Conditioning

15:00 AMRAP

  • 10 Deadlifts (185#)
  • 10 Burpees
  • 250m Run

I got through 5 full rounds plus 10 deadlifts and 10 burpees at 14:44 on the clock. No sense starting a run. All deadlifts and burpees were unbroken.

Walked 200m to cool down a little.

Afternoon intervals on the SkiErg! Warmed up with an easy 500m in 2:23.6. I think this interval workout may have come from Athlete Cell, but I don’t remember where I saved it from.

6 Rounds

  • 20s @ 100%
  • 40s @ 50%

Rest 3:00

4 Rounds

  • 30s @ 100%
  • 1:00 @ 50%

Rest 3min

2 Rounds

  • 45s @ 100%
  • 1:30 @ 50%

I went about 1,285m, 1,280m, and 950m in each of the blocks. Was able to get down in the low 1:30s during some of the short ones. Stayed under 1:40 almost the entire time when going 100%. Went at about a 3:00/500m pace for my 50% efforts.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

  • 20 Russian Twists (53#)
  • 20 Sit-ups

Part Two

Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.

Warm-up

  • 3 Rounds
    • 12 Reverse Hyper (190#)
    • 2 Inch Worms
  • Jump Rope
  • 3 Deadlifts (135#)
  • 3 Deadlifts (225#)
  • 3 Deadlifts (315#)

XWOD

8 Rounds

  • 3 Deadlifts (345#)
  • 4 C2B Pull-ups

Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.

Conditioning

EMOM 4:00

  • 5 Thrusters (125#)

EMOM 4:00

  • 5 Thrusters (135#)

It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.

Strength

3 Rounds NFT

  • 8 Reverse Hypers (260#)
  • 8 GHD MB Toss (25#)

Jumped on the Ski Erg in the afternoon.

4 Rounds

  • 1,000m Ski Erg
  • 4:00 Rest

My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.