Be a “Nancy”

Pancakes for PRs!

Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats

Conditioning

“Nancy”
5 Rounds

  • 400m Run
  • 15 OHS (95#)

Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.

Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.

Strength

E2M – 5 Sets

  • 6 Pendlay Rows (145#, normal grip)
  • 6 Good Mornings (145#)

Gymnastics

  • 4 Tabata Rounds
    • 20s L-hang
    • 10s Rest
  • 1:00 Rest
  • 4 Tabata Rounds
    • 20s HS Hold (facing)
    • 10s Rest

Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh.  I felt really solid in the hollow with just my toes on the wall an my nose right up close.

Murph Training Bonus

8 Round Tabata

  • 20s Bottom to Bottom Air Squats
  • 10s Rest

I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.

Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.

Run

With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.

Will ROMWOD yet tonight.

Toasted Triceps

Got to the gym a little early so did some handstands after Crossover Symmetry Activation.

Inverted

8x

  • 30s HS Hold (facing wall)
  • 30s Rest

Did a sort of cartwheel up to the wall.

Warm-up

  • 3 Sets
    • 15s L-hang (supinated)
    • 5 Wall Squats
    • Zombie Kicks
  • 10 Shoulder Press (45#)
  • 6/6 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 6/6 Bulgarian Split Squats

It was a plain bar hang but I figured I might as well get in some L-sit time while there.

Strength

E3M – 6 Sets

  • 10 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (2×44# KBs)

I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.

The Basics

8 Sets (Tabata)

  • 20s Air Squats
  • 10s Rest

I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.

Conditioning

  • Buy-in: 10 Curtis P’s (95#)
  • 5 Rounds
    • 7 Push Ups
    • 7 Deadlifts (185#)
    • 7 T2B

When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.

Will get in some ROMWOD tonight.

Burnin’

When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats
    • 10 Reverse Hyper (210#)
  • 10 Close Grip Bench Press (45#)
  • 12 OH Walking Lunges (55#)
  • 10 Close Grip Bench Press (95#)
  • 12 OH Walking Lunges (55#)

Strength

E3M – 5 Sets

  • 10 Close Grip Bench Press (135#)
  • 12 OH Walking Lunge (55# plate)

Accessory & Midline

5 Sets

  • 5 Pendlay Rows (155#, supinated)
  • 5 Evil Wheels

Conditioning

10:00 AMRAP

  • 5 Bar-facing Burpees
  • 5 Power Cleans (95#)
  • 5 Push Press (95#)

Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.

Bonus!

Tabata

  • Bottom to Bottom Squats

Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.

Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.

That’s All?

My legs are a little more tired than I expected from the snatches. Got to the gym early and did Crossover Symmetry Activation.

Warm-up

2 Sets

  • 5 StrongFit Tricep Openers (10#)
  • 5 Scap Wall Slides
  • 5 Strict Ring Dips
  • 5 Wall Squats

Gymnastics

3 Cycles

  • 1:00 AMRAP – T2B
  • 2:00 Rest

Did 10-10-6-4 for 30 reps in the first cycle and could feel it was going to get really tough. Only managed 22 and 20 reps in the other two rounds.

Strength

Every 2:30 – 5 Sets

  • 10 Good Mornings (95#)
  • 3 Wall Walks

Ended up being about 1:1 work/rest. Everyone else was doing Pendlay Rows, but I just did them yesterday.

Conditioning

  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest
  • 5:00 Rest (additional to the last 2:40)
  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest

Looks easy on paper. It’s not. My meters were 130-130-128-127 and then 129-128-127-126. Should have tried a higher damper setting with the short sprints. I think this came from some OPEX templates.

Going out golfing with Dad and will hit some ROMWOD tonight.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

  • Snatch
  • Hang Snatch
  • High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50%)
  • 3 @ 250# (60%)
  • 5 @ 315# (75%)
  • 3 @ 355# (85%)
  • 1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

  • 10 OH Lunges (45# empty bar)
  • 10 Goblet Squats (53#)
  • 5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

  • 100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

  • 10 T2B
  • 5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

  • 40 yard Prowler Sprint (High, 210# total)
  • 60s Rest
  • 40 yard Prowler Sprint (Low, 210# total)
  • 60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.

Still a Little Cloudy

My head it still a little cloudy this morning, even after going to bed by 9pm. Oh well, shake it off with a workout at 9am right?

Warm-up

  • 500m Row
  • 2 Rounds
    • 10/10 Scorpions
    • 10s of Leg Swings (s2s, f2b)
    • 10 Wall Squats

Strength

5 Sets

  • 3 Back Squats (32X1 Tempo)
  • 2m Rest

* For the first set use your max weight from the 5×5 32×1 tempo back squats we did last week.

Holy shit that was heavy to start! I went 215#, 225#, 230#, 235#, and 240#. The pause at the bottom is brutal.

After another rest period follow that up with a max rep set at 30X1 tempo with 135#. I fought for 26 reps and then collapsed on the ground. Felt like I just got done with a WOD after that big set.

WOD

30-20-10

  • Row (calories)
  • GHD Sit-ups
  • Thrusters (95#)

Not much left in the tank for this WOD. My legs wouldn’t even work on the rower. Finished in 14:50.