90s Are Coming

Walked 18 holes yesterday and it was the hottest day we’ve had so far. Felt it out there and felt the fatigue in my legs this morning. Out in the garage at about 4 with Bryan.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x220
  • 3x10x205
  • 3x10x175 (close grip)

Accessory

  • 3×10 Tricep Rock-n-Rolls (35# DBs)

Skipped the side raises and bent-over side raises due to time. They are usually in the program a couple of times a week anyway.

Conditioning

5 Rounds

  • 10 C&J (95#)
  • 20 Toes to Rings
  • 400m Run

I was planning on doing 2 sets of 5 clean and jerks, but Bryan was going unbroken so I did too. No problem doing every set unbroken. The rings are not in a great position relative to my rack for doing much. I had to kind of twist to one side to miss hitting it. I started out with 10/10 on the rings for the first 2 rounds and then started to break them up into mostly sets of 5 with some 3s and 4s.

When I finished the first round at about 3:33 I felt like sub 20 was possible if I didn’t rest too much between movements or between sets on the rings. Each round my average pace got closer to 4 minute rounds. I had just over 4 minutes to get in the final round. I shortened my transition rests and was able to step it up on my run to came in at 19:44.

This next week is supposed to be at or above 90 every day. Yuck!

Perfect Dubs

Went to the 4:30 class.

Warm-up – 3 Rounds

  • 10 PVC Pass Throughs
  • 10 PVC OHS
  • 20 Plyo Lunges

10:00 EMOM (alt)

  • 5/5 Single Arm Front Squat (44# KB)
  • 1:00 Plank

Conditioning

7 Rounds

  • 30 Double Unders
  • 10 Toes to Rings
  • 10 Push-ups
  • 10 Wall Balls (20#, 10′)

Went unbroken on everything, even the dubs. Somehow I got an actual knot in my rope in the middle of the workout. If not for that knot I would have broken 12 minutes, but finished in 12:02.

I did a 1,500 meter row before leaving in an easy 5:57.

Ready

Quick chiro appointment before the gym.

Warm-up

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Air Squats
  • DB Squat Snatches
    • 25-35-45-50# (1 or 2 each arm at each weight)

Figured I should at least try some squat snatches. First couple felt weird because I’d never done one before. Much easier than I expected them to be. Wouldn’t mind seeing those in the Open considering how many people will have a problem doing them. Doubt Castro would pick them though.

Skipped out on 3×3 deadlifts @ 85% because I don’t want to aggravate my back going into week 1. So I did a little benching until the guys were done.

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×225

I started pausing each rep either with 95 or 135.

Conditioning

20:00 E2M (alt)

  • 50 DU
  • 20 Weighted Step-ups (2×20# DBs, 24″)

Missed after 44 dubs in the first set, but got the other 4 sets unbroken. Weighted step-ups were taking about 55 seconds. I really like this aerobic work each week.

3 Rounds

  • 10 Deadlifts (225#)
  • 20 Toes to Rings
  • 30 cal Row

Scaled back the deadlifts from 275# and made it my goal to go unbroken each round, which I did. Used the rings instead of bar for T2B to save my hands and switch it up. Was able to do 2 sets of 10 every round. Such a difference from the bar. Tried to keep around 1,200 cal/hr on the rower in the first 2 rounds and then picked it up in the 3rd. Finished in 10:45.

Bring on the Open!

More Tabata Thrusting

Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.

Warm-up – 2 Sets

  • 15 Pass Thrus
  • 10 Air Squats
  • 10 Push-ups

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×175
  • 6×195

Conditioning

9:00 EMOM (alt)

  • 14 cal Row
  • 8 Deadlift (225#)
  • 10 Toes to Rings

Nice and easy.

8 Rounds

  • 20s Wall Balls (14#, 10′)
  • 10s Rest
  • 20s Plank (hands)
  • 10s Rest

I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.

Hammies are Stretching

Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)

Strength

E2M – 6 Sets

  • 8 RDL (185#)
  • 10 Weighted GHD Sit-ups (20#)

I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.

Conditioning

12:00 AMRAP

  • 9 Toes to Rings
  • 6 Burpees OTB
  • 3 Power Snatches (115#)

Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.

Gymnastics

Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…

4 Sets

  • 30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 3 Rounds
    • 30 Jumping Jacks
    • 4 Inch Worm Push-ups
    • 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325
  • 3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

  • 300m Row
  • 20 Russian Kettlebell Swings (53#)
  • 20 Wall Balls (20#, 10′)
  • 20 Sit-ups
  • 2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

  • 60-40-20 Double Unders
  • 15-12-9 Toes through Rings
  • 15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

36 Years

Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.

Skill WOD (Hustle & Flow) Week 4 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 10 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

Felt solid

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Felt harder on the grip this week.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.

Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.

I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.

Weightlifting

Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.

Tall Snatches

  • 2x3x40kg
  • 3×45
  • 3×50
  • 3×55
  • 2×60, missed 3rd rep
  • 2×65
  • 2 misses x70

I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.

Conditioning

Warmed up with an easy 2:00 row for 507 meters.

5 Rounds

  • 100m Row
  • 1:00 rest

Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.

5x100m-rows.jpg

Good way to end the training session and a nice birthday surprise.