It was a fun golf weekend and then I walked 18 holes yesterday as well to play four days in a row. Should have exercised yesterday instead because I couldn’t string together good shots! Out in the garage during lunch today.
No B.S. Bench Press
Haven’t got in a workout from the program since last Sunday, but did get a little benching in during a metcon least week. This second cycle doesn’t seem to be progressing as well, which may have something to do with my inconsistent training lately because of so much golfing. Today’s working sets should have been in the 240-245 range but I stuck with the low end and it was plenty difficult. I’d probably feel more confident with a spotter instead of just spotter arms on the rig.
Went to the gym at 4pm. Hadn’t been there since Thursday!
- 5 Strict Pull-ups
- 10 Box Jumps (20″)
- 15 Sit-ups
- 20 PVC Pass Throughs
- 5 Split Jerks
- 5 Weighted Pull-Ups (15#)
Since it was set for 5 working sets, I did the pull-ups after the first five sets of jerks to get them out of the way. All TnG sets on the jerks where I went right in to the dip when lowering the bar. Wore my belt for 155# and up, doing 45-95-115-135-155-175-195#. Obviously could have gone heavier since I was still able to TnG them, but that was enough after bench pressing earlier.
- 8 Pull-Ups
- 8 Alt. DB Snatch (50#)
- 8 Box Jumps (30″)
The Rx was a 70# dumbbell for the snatches, which we don’t even have and isn’t necessary unless you’re a Sanctionals type athlete.
I wore grips and didn’t use the holes so I could easily flip them around for the snatches. Was able to do every set of pull-ups unbroken. I bitched out on a set or set and a half of snatches during the first half of the AMRAP and changed hands at the ground for those. Otherwise I switched hands in the air for the rest. The box jumps were just slow because I was stepping down and then would take a step back from the box as well. Got through 8+18.
I thought about doing one of the Year of the Engine workouts in the evening, but I was tired.
Feeling ok after a couple of tough days at the gym. Went to the 4pm class.
- Crossover Symmetry Activation
- 400m Run
- 10 Strict Press (45#)
- 10 Push Press (45#)
- 10 Push Jerk (45#)
- 10 Split Jerk (45#)
Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.
- 500m Row
- 10 Push Jerks (135#)
- Rest 2 Minutes
There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.
Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.
Active Life – Shoulder Flexion 12
- 5/5 Thoracic Rotation
- 10 Evil Wheels
Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.
- 200m Run
- 15 Shoulder Rolls (PVC)
- 30s Handstand Hold
Split Jerk: 2-2-2-2-2 @ 70-80%
Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.
- 20-16-12-8-4 Ring Rows
- 80m Farmer Carry (32 & 28kg KBs)
Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.
After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.
Golfed yesterday. Went to the 4:30 class today
- 300m Run
- Wrist Stretch
- Front Rack Stretch
- 10 Shoulder Press (45#)
- 10 Push Press (45#)
- 10 Split Jerk (45#)
Push Press + Split Jerk
21:00 EMOM (alt)
- 20 cal Row
- 10 Burpees
- 10 Ring Rows
I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.
Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.
- 250m Row cals
- 6 Strict Pull-ups
- 3 Push Presses (45#)
- 2 Push Jerks (45#)
- 1 Split Jerk (45#)
Got through 4 rounds.
Push Jerk + Split Jerk
- 10:00 EMOM
- 5 rounds @ 205#
- 5 rounds @ 225#
- 12 HSPU
- 21 Pull-ups
- 21 Row cals
Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.
Active Life – Back Max
- 10 Alternating Push-up Shoulder Tap (2 count hold)
- 10 Alternating Thoracic Extension Rotation (2 count hold)
- 20s Table Top Hold
Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.
Quads and triceps are sore from “Coe” yesterday. Unsure if I should go to the 4:30 class with so much barbell but I’ve been feeling pretty good, so I went.
10:00 EMOM (alt)
- 8 Burpees
- 3 Push Press + 2 Press from Split + 1 Split Jerk
I used 45# for 2 sets, 75 for 2, and 95 for the last.
Weightlifting – Split Jerks
Felt good to put up a bit of weight.
Conditioning – Partner
- 8:00 AMRAP
- 50 Front Squats (115)
- 50 Front Squats (135)
- AMRAP Front Squats (155)
- 3:00 Rest
- 8:00 AMRAP
- 50 Hang Power Cleans (115)
- 50 Hang Power Cleans (135)
- AMRAP Hang Power Cleans (155)
Small class today. Partnered with Brandi and we both scaled back from the Rx, which was 135/155/185 for men. Especially since this is a modification of the CompTrain Class workout today but was programmed for teams of 3 as 7 minute AMRAPs, so going with only 2 is half as much rest before it’s your turn again.
I started off both times. Did 25 unbroken front squats with 115, 15-10 with 135, and 10-10 with 155. Brandi held on at the end for 14. On the cleans went 15-10 with 115, 7-9-9 with 135, and 7-9 with 155. I tried to hold on until time ran out but had to drop it with 10-15 seconds left. Brandi got in another rep.
Definitely wouldn’t have wanted to go heavier as a partner workout or the sets would have gotten really small.
Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.
- 3×10 Reverse Hyper (140#)
- 5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk
I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.
- 90s Assault Bike Calories
- 90s Walking Lunges
Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.
- 30 Burpees
- 20 DB Snatch (40#)
- 100′ Double KB Front Rack Walking Lunge (2×35# KB)
I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.
Fucking terrible! My calves were giving out in the last two runs.