Was at the gym early to judge a 16.2. Feeling rested.
- Bottom squat hold
- Crossover Symmetry Activation
- Thrusters (45#)
Every 1:20 – 10 Sets
- 6 Thrusters (95#)
- 6 Burpees over the Bar
Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.
10:00 EMOM (alt)
- 8 Weighted Pistols (26# KB)
- 12 T2B
The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.
- 30s Pike HSPU (30″ box)
- 30s Rest
- 30s DU
- 30s Rest
Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.
- 15 Stalder Leg Lifts (1×11″, 4×13″)
- 5 Ring Swings
That extra increase really made the lifts a lot harder.
Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.
Strength – Shoulder Press
- 6×147.5 (PR)
I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.
Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.
- 4 HSPU
- 6 Alternating DB Snatch (50#)
- 4 Weighted Pistols (30#)
Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.
- 10 Ring Swings
- 10 Ball Slams (30#)
- 10 Weighted GHD Sit-ups (15#)
Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.
Why not hit the shoulders a little more after all of the rest?
- 0:45 HS Hold (facing wall)
- 1:30 Rest
My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.
30:00 Air Dyne (AD2) @ Z1
Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.
Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.
- Fx100kg (PR attempt)
- 5x2x60kg (narrow with pinkies on mark)
I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!
Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.
- 10 Weighted Pistols (26# KB)
- 20 American KBS (53#)
Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.
Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.
Did Crossover Symmetry Iron Scap to call it a weekend.