Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Hip Stretch
  • 2:00 Row (530m)
  • 2 Rounds
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10 Air Squats
    • Front Rack Stretch

Strength

5 Sets

  • 5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
  • 10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

  • 3:00 AMRAP
    • 3 Hang Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

Hang Needs Work

Legs seem a little tired today. My upper body is almost over the DOMs. Went to the 4pm class again.

Active Life – Shoulder Abduction 9

3 Sets

  • 8/8 Knee Supported Shoulder External Rotation (5# plate)

Warm-up

2 Rounds

  • 3:00 Airdyne
  • 30 Air Squats
  • 10 Inchworms

Weightlifting

Hang Power Clean

  • 2x5x45#
  • 5×95
  • 3×135
  • 3×165
  • 1×185
  • 1×205
  • 1×215
  • 1×225
  • 1×235

I chickened out on my first try with 235 and then got it after resting a few minutes. Much lighter than I can do from the floor, so I guess I need some work on my hang lifts.

Conditioning

The Chief – 5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

I’d only done this Rx once before over three years ago, going 5+1, 2x 4+16, and 2x 4+9.

Today I did 5+3 for the first four cycles and 5+2 for the last. I had a really good push from Tom in class today or I would have let myself get slower. After the 2nd or 3rd cycle I realized I could keep track of my rounds and didn’t need to move power chips, so those first cycles could have been better. According to how BTWB adds it up, today was 26.556 rounds and my last attempt was 24.296 rounds, so this was a pretty big PR for me.

Ranks an 89 on BTWB and I’m thrilled anytime I’m around 90, especially with this one dominated by bodyweight movements. I think my new bodyweight of 200 pounds suits me much better than the 210-215 I’d been carrying around the last few years. Will I be able to stick to this weight as I get some of my strength back though?

You Got It, Chief

Still feeling some soreness from the pull-ups, but shoulders seem fine after all that pressing volume last night. Maybe the DOMS hasn’t kicked in yet. I hit the quad with the TENS unit before going to the 9am class. It was a packed house this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Jumping Jacks
  • 10 Air Squats
  • 10 Lunges
  • 10 Air Squats

Strength

Back Squats

  • 10×45#
  • 6×135#
  • 6×165#
  • 6×195#
  • 6×215#
  • 6×235#
  • 6×255#

Got to relax at home this morning since it’s squat day in class. Used a belt for the last set. Felt solid.

Conditioning

“The Chief”
5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

* Restart the AMRAP for each cycle

I did 5+1, 4+16, 4+16, 4+9, and 4+9 (23+15 total). Did the majority of the cleans going straight back to the floor instead of coming back to the thighs. My air squats are soooo slow. Need to bump up the volume on them so I can handle quicker reps and be ready to crush “Murph” this year.

The only other time I’ve done this was in November of 2012 and I’m pretty sure we didn’t restart every cycle. I managed 21+12 total then with 115#.

Midline

4:00 Plank (hands)

Class was doing Tabata, so I went for a hold the entire time. Had big puddles of sweat under my hands when it was over. Didn’t think I’d make it through today, especially at the halfway point.

Accessory

4 Sets

  • 15 Reverse Hyper (210-260-300-320#)
  • 10 Weighted GHD Sit-ups (20-20-25-25#)

Got this done after class and took my time. Did Crossover Symmetry Iron Scap before heading home.