Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.
Strength – Snatch Balance + 2 OHS
Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!
Skill / Midline
Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.
Little aerobic threshold gem from Aerobic Capacity.
- 6 Rounds
- 200m Fast (2k PR pace – 1:40.5)
- 400m Easy (<3x it takes to go the 200m)
- 3:00 Rest
Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!
My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.
Finished up with Crossover Symmetry Iron Scap.
Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.
Went to the gym right after for the 5:30 class.
- 10 Wrist Curls (45#)
- 10 Bicep Curls (45#)
- 10 Shoulder Press (45#)
- 10 Front Squats (45#)
- 10 Thrusters (45#)
Strength – Deficit Deadlifts (4″)
Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.
Much different stimulus and have to pay more attention to positioning going so deep down.
- 5 Thrusters (95#)
- 5 Toes to Bars
Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.
8 Rounds (Tabata)
Was still out of breath so stuck to 6 every round.
Skill – Double Unders
Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.
Finished up with Crossover Symmetry Plyo to try and help the shoulder.
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
Got to the gym early.
- Back Mobility – banded bottom squat hold against wall
- 2 Sets
- 10 Reverse Hypers (210#)
- 10 Pass-thrus (o/u grip)
- 1:00 AMRAP of C&J
- 2:00 Rest
Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.
Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!
- 15s L-Hang
- 15s Rest
- 15s HS Hold
- 15s Rest
Getting better at getting feet off the wall during the holds.
Feel the Burn
- Buy-in: 20 Step-ups (24″)
- AMRAP MB Cleans (20#)
- 2:00 Rest
Never put down the medicine ball. Got 26 and 23 reps.
Got in a little early to do some back mobility stuff.
- Air Squat
- 30/30′ Shuttle Jog (only there and back each round)
Nice warm-up to get the blood flowing.
Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.
- 50 Box Jumps (30″)
- 50 Jumping Pull-ups / Ring Swings
- 50 American KBS (70#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Presses (95#)
- 50 Wall Balls (30#, 10′)
- 50 Burpees
- 50 Double Unders
We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.
Afternoon ride on the Air Dyne (AD2) for 50:00, a new record length of time. Went 13.12 miles.
Class was doing 14.2/15.2 today, but that’s a no-go for me with my shoulder and pull-ups. Damn, I was so disappointed to miss one of my favorite workouts. ;-) Got to the gym a little after 4:30.
- 10 Pass-thrus (o/u grips)
- 10 V-ups
- 15s GHD Hanging Bridge
Strength -Shoulder Press
Maxed out at a higher rep scheme for something different. Fatigued from the handstand push-ups yesterday though.
Looked like a good workout from Aerobic Capacity this week in the Lactate Threshold category so it was on my list to do.
- Row 1250m
- 90s Rest
- Row 1000-250m
- 90s Rest
- Row 750-250-250m
- 90s Rest
- Row 500-250-250-250m
- 90s Rest
- Row 250-250-250-250-250m
Take 10 seconds of rest between each interval during a 1,250 meter section. The first interval of each section was supposed to be at a “strong controlled tempo” so I picked 2:00/500m thinking it should be slower than my 5k PR pace being that this was a total of 6,250 meters. The other intervals of each section are at a 2k PR pace, which is 1:40.5 for me.
Felt pretty good through the first 3,750 meters but could tell it was going to get really rough when I got to that 2nd 250 of the 4th round. Hit all my paces until the final 2. Well, I was 0.1 off on the 3rd to last but that’s because I was ahead of pace and coasted in too much at the end to try and save myself.
I need more of this type of work that burn really gets me at the end of a 500-1000-2000 meter time trial. Or when I’m in a 2nd round of a FGB style workout like yesterday.