Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.

Warm-up

10:00 AMRAP

  • 30 PVC Pass-thrus
  • 40 Zombie Kicks
  • 50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.

Strength

1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.

WOD

21-15-9

  • Thrusters (115#)
  • Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.

Finisher

10-9-8-7-6-5-4-3-2-1

  • T2B
  • KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

Casey’s Birthday WOD

In at 10am for my last Survival Fitness class for a few days. Heading up to Rogers City for x-mas.

Warm-up

4 Rounds

  • 15s Zombie Kicks
  • 15s Butt Kicks
  • 15s High Knees
  • 15s Air Squats

WOD

28:00 AMRAP Partners (Each partner does a round of their own to make a complete team round)

  • 1 HSPU
  • 9 Burpee Clean Thrusters (95#)
  • 8 Double Squat Wall Balls (20# MB, 10′ target
  • 5 C2B Pull-ups

I partnered up with Casey and we did well. I started off first and got through 6 full rounds, then Casey got through 3 of his burpees clean thrusters before time ran out, so we had 5 + 27 to top the board. Having those thrusters and wall balls back to back was pretty brutal. Each round I’d start out fast on the burpee clean thrusters, but that would only last for 3 or 4 reps and then it was just a grind.

Finisher

8:00 Death by AbMat Sit-ups (by 3s)

I was able to get through mine all the way, for a total of 108. Not sure why, but it felt worse than doing 100 in a row the other day. Maybe it’s because of the other day!

Running On Fumes

I was wide awake at 4:30am. After laying there for another 15 minutes, I crawled out of bed and put on the coffee. Was I really going to go to the 5:45am class? Yep!

Warm-up

5 Rounds

  • 15s Zombie Kicks
  • 15s Jumping Jacks
  • 15s Standing Bicycles
  • 15s Butt Kicks

Strength

5×5 Deadlift

I went with 10 reps at 135#, then 5 each at 225#, 275#, 315#, and 345#. Once I had 345# moving, the reps were smooth and pretty easy. Now that I look back in my book, I made a mistake and should hove gone heavier. I got 345# for 5 reps with a 3″ deficit a few weeks ago. Oh well, it saved me from having to use more weight in the WOD I guess.

WOD

24:00 EMOM

  • Odds: 5 Deadlifts (175#) & 7 Burpees
  • Evens: 15 Russian KBS (53# KB)

Wasn’t bad at all. Easily completed all of the reps within the 30 second goal of each minute. My low back did start to get a little tight, but I was already feeling it some from the C&Js yesterday.

Finisher

100 AbMat Sit-ups

Flew through these in 3:34, beating my time of 4:03 from October 2nd. Good way to finish off the workout.

To be honest, it was kind of fun working out with a different group of people and the early morning didn’t bother me once I was up and moving. Fun to be in a class taught by Cora too. I’ll probably need a nap at some point later today.

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

  • 20 PVC Pass-thrus
  • 15 Jump Squats
  • 10 Zombie Kicks
  • 5 Burpees

Strength

5×3 Shoulder Press

  • 10 @ 45#
  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

  • MAX Ring Dips
  • 90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

  • Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
  • Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.

20121205-181402.jpg

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.

Warm-up

  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.

WOD

  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.

Finisher

12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.

Froning Style

My hamstrings and glutes are a good sore from the RDLs. Need to do those more often.

Olympic Lifting Class

Went in at 6pm for the OLY class. We worked on snatches by doing progressions with the empty bar. Then we loaded up to a moderate weight and did:

5 Rounds

  • 1 Snatch
  • 2 Snatch Balances
  • 3 Snatch Grip Deadlifts

I started with 95# for the first three rounds and then 105# for the next two rounds. After that we worked on full squat snatch singles. I loaded 115# and tried to work on my technique. Then to finish the class we worked up to a heavy snatch grip deadlift triple. Wow is that a bitch on your thumbs! I did 3 sets, 2 @ 205# and 1 at 235# (I think). I don’t remember all of the weights exactly for any of the lifts.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s Air Squats
  • 15s PVC Ground to OH
  • 15s Zombie Kicks

Was already pretty warmed up from the OLY work.

Strength

5 Sets of Kroc Rows – 10 each arm for 4 sets and then max reps in the 5th set.

Used KBs for each round and went 53#, 62#, 71#, 80#, and 88#. I got 17 reps with my right arm and 22 with my left if I remember right.

WOD

No extra rest in between each 10 minute block; the minutes keep going.

10:00 EMOTM

  • Evens: 7 Power Cleans (115#)
  • Odds: 15 Wall Balls (20# MB, 10′ target)

10:00 EMOTM

  • Evens: 5 Power Cleans (135#)
  • Odds: 10 Burpees

10:00 EMOTM

  • Evens: 3 Power Cleans (155#)
  • Odds: 10 T2B

A Rich Froning style workout and I loved it. The EMOTM stuff really allows you to go all out balls to the wall when it’s work time and the rest period is just short enough to recover.

The weight was almost perfect for me. Maybe could have gone 5 or 10# heavier because I flew through the 7 reps in those first 10 minutes, getting them done in about 12 or 13 seconds each time. After 2 rounds of burpees, I figured out why I’ve been so slow lately. I’ve been standing all the way up before jumping. It was taking me 30-31 seconds to get my 10 reps done, which is extremely slow compared to how I’ve done them before when doing 10 at a time. Well, I switched back to jumping as soon as my feet snap up to my hands and shaved 6 seconds of my 10 rep split, right back into my 24 second wheel house. Did all of the T2B unbroken and concentrated on a short kip at the bottom to cycle them faster.