Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

Snatch

  • 2x3x40kg
  • 3x50kg
  • 3x60kg
  • 2x70kg
  • 2x75kg
  • 80kg (✓ ✘)
  • 5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
  • 70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

  • 3x10x210# Reverse Hypers
  • Bottom squat hold
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (green)
  • 10 Push-ups

Strength

  • 5×45#
  • 10×135#
  • 10×185#
  • 10×205#
  • 10×225#
  • 10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

  • 3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

  • 12 Burpees
  • 20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

No Pistols Today

Got up early to see the sunrise, but it was all cloudy out. Went back to sleep and then up and did a little workout in my hotel room at 7:30.

30-20-10

  • Burpees
  • Air Squats

Planned to do pistols, but after screwing with them for a good 20 seconds or so, bothering my back and leg, I changed it to air squats. If I had done some warm-up probably would have been fine. Took me 5:20 to finish.

Will go for a walk on the beach again after breakfast and then it’s time to head to the airport.

Windy Cancun

Can’t believe how windy it has been here. Walked on the beach yesterday and today after breakfast. Didn’t really do anything else yesterday though. Hit up the fitness center around 12:30 today.

  • 4 Rounds
    • 25 Push-ups
    • 20 Lunges
    • 0.25 Mile Walk (15% incline, 3.5 mph)
  • Cash out: 50 Push-ups

The stupid treadmill wouldn’t stay paused enough while I was doing my push-ups and lunges, so I had to reset it after the first two rounds, which took at least 30 seconds. The pause didn’t work after the 3rd walk, so I was able to get right back on after my reps were done. Whole thing took 25:50. I did 10-10-5 for the first 3 rounds of push-ups and 15-10 on the 4th. For the 50 I was able to get in 3 sets of 10 before having to break them up. Very little rest in between all sets of push-ups. Walked 5:00 on the treadmill to cool down.

Heading home tomorrow.

In Mexico

In Cancun until Thursday. Needed that day of rest yesterday while traveling. My back feels great. I thought it would be in rough shape after the competition. Rose and I hit up the fitness center in the hotel around noon.

20:00 AMRAP

  • 1:00 Walk (15% incline at 3.5 mph, increased a little on the last 3 rounds)
  • 10 Push-ups

Could really call it a hike I guess. Had never tried something like that. Never had to break up the push-ups. I think I did 15 rounds plus a little time on the next walk, but lost track. Never really had to slow down on the push-ups, but that estimate should be pretty spot on. Walked 5:00 to cool down. Nothing crazy, but got the heart rate up, sweated, and worked on my push-up weakness. Mission accomplished. Walked 5:00 on the treadmill to cool down.

SFBC Throwdown

We went over to Bay City for a 4 person team competition today. Just a fun event without any entry or prizes. We had a great time!

2014-12-06-sfbc-throwdown

Event 1

12:00

Each person must find a 2RM front squat. Score = total pounds lifted.

All four of us set PRs! Michelle with 155, Monica 195, Kevin 295, and 310 for me. I just hit 315# for a single less than 2 weeks ago! We took second place in the event, by 10# over 3rd. Here are my last two attempts.

Event 2

12:00
Row for max meters
Each partner must row for 2:00 to start and the last 4:00 can be split up however the team wants. Score = meters rowed.

I went first, then Kevin, Michelle, and Monica. We worked as a team to hold the handle and strap each other’s feet in and it worked beautifully. I got back on the rower and switched off to Kevin after about 1:30 or so. He went about the same and I finished off the time with about a minute left. It was absolutely brutal, but we took first with 3,648 meters. Our strategy made a big difference because 2nd place was about 75 meters behind.

Event 3

2 Rounds

  • 30 Pullups
  • 30 Wall Ball (20/16#, 10/8′)
  • 30 Box Jumps/Step ups (24/20″)
  • 30 T2B

Pair up and alternate movements between the pairs. Reps can be split any way the pair wants.

Michelle and I were a pair and Kevin and Monica. I did 30 pull-ups both rounds and about 13 box jumps I think. We finished tied for second and 1 second behind the first place team. It was such a close event! Every rep and second counts.

Event 4

10:00

  • Buy-in: 50 Team Burpees (synchronized-ish)
  • 1RM max clean for each person in the remaining time

Tried to pace out our burpees so that we wouldn’t die and need huge recovery before starting the cleans. I did all power cleans because of my back and due to the time constraints. Made 205, 225, 255, and 265. Took second easily with 265 for Kevin, 155 for Monica, and 135 for Michelle. We jumped them both up 20# on their final attempts which was probably too much and they both missed. Kind of chaotic trying to get in a bunch of lifts in so little time though.

Overall we ended up in second place, just 1 point out of first. We worked really well together and it was a lot of fun.

I’m happy that my back held out on me for the lifts, but several hours later and I’m already feeling pretty tight and sore. My hips are wrecked from those workouts.

Heading to Cancun in the morning and come back on Thursday. Looking forward to about a week away from weights and will try to get into the chiropractor on Friday to start working on this back. I need to fix it for real.

Damn Back

It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.

I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.

Warm-up

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 200m Row
  • 10 Shoulder Press (20kg)

Split Jerks

  • 5x20kg
  • 5x40kg
  • 2x50kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg

Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.