Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.
Every 15s until failure
Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!
Felt pretty good.
Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.
My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.
Rest day today. I walked a quick 18 holes of golf this morning.
Jumped out in the garage for some sets of strict pull-ups, with varying grip widths. Can’t hurt right? I rested plenty between sets as I came in to the house and did some stuff before going back out for another set.
6 (as wide as possible on the rack)
8 (2″ closer)
9 (another 2″ closer)
8 (just outside normal grip)
9 (normal grip)
Damn that wide grip is tough! I like the idea of hitting different grip widths to address slightly different areas on each set. 40 total reps. My grip was starting to slide more than anything on each set. Probably a really good grip builder as well as building up the pulling strength.
My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.
3 Rounds of “Cindy”
5 Pull-ups (strict)
15 Air Squats
4 Deadlifts (345#)
1 Broad Jump
Bumped up the weight 10# from last week which was 8×3. No issues with the back.
6 Thrusters (135#)
The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.
21 American KBS (53#)
First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.
Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.
15 C2D Push-ups
Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.
Not a ton of sleep last night but up early enough to make the 9am class.
Bottom Squat Holds
PNF Rack Stretch w/ partner
3 Front Squats (225#)
5 Rounds NFT
MU into 5 strict Ring Dips
5 Strict C2B Pull-ups
1:00 Row (cal)
1:00 Shoulder to OH (95#)
1:00 Ball Slams (25#)
1:00 Box Jumps (24″)
I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.
Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.
45# Warm-up Work
1×255# (PR match)
1×265# Clean (PR)
Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.
I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.
5:00 Air Dyne (AD2)
Nice easy pace for 1.94km.
Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.
Easy 600m, including a few surges at the tempo to be used for the 400s
5x400m w/ 30s rest between
4x400m w/ 30s rest between
3x400m w/ 30s rest between
* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.
I went 2:45.9 on the warmup and here are my work sets:
1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
1:39.8 – 1:39.6 – 1:38.5
Humid as a mother fucker in the garage, even with the door open.
Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.
30 Mountain Climbers
20 Jumping Jacks
5×45# Shoulder Press
Plyo Push-up (12″)
5×95# Shoulder Press
Plyo Push-up (14″)
5×125# Shoulder Press
Pass-thrus are iffy on the shoulder again. :-(
5-5-5-5-5-5-5 Shoulder Press (137.5#)
2-1-2-1-2-1-2 Explosive Push-ups
2s: Clapping Push-ups
1s: Plyo Push-up (18″)
That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.
8 Rounds (Tabata)
20s Wall Balls (20#, 10′)
Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.
10 Air Squats
20 American KBS (53#)
Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.
No training for me today, but went out for a run in the morning. Big focus on the running technique changes and a good time for it during an active recovery run. I went 3 miles in under 30 minutes and then walked 0.6 miles back to the house.
Sunday is always interesting. Started out with Crossover Symmetry Activation.
That finished my second Smolov Jr. cycle. I was hoping to get up to 150, but 147.5 was still a new 3RM PR and an increase of 2.5 pounds over the last session of the first cycle. Can’t argue with improvement. I thought about going right into another cycle, but I’m not sure now. Might try dialing back a little to two shoulder press days a week, especially with the thruster work we’ve started and I need to put some time into working on my jerk. I can still pull numbers and sets from a Smolov Jr. but spread out a lot more than over 3 weeks.
EMOM 3:00 – 5×95#
EMOM 3:00 – 4×115#
EMOM 3:00 – 3×135#
E30S 10:00 – 1×155#
All touch and go power snatches. Wasn’t as bad as I was expecting. Worked up a great sweat.
4 C2B Pull-ups
Tried all butterfly. Lost the rhythm in some sets after 2 or 3. Never had to drop from the bar though and when I did lose my cycling I reset right back into the next rep.
16 Rounds (Tabata)
20s Thrusters (25#)
16 Rounds (Tabata)
20s Thrusters (25#)
People think we’re crazy. I guess maybe we are. I was doing 8 reps throughout again, then did 10 in the last two rounds. So it ended up being 260 thrusters again. The 10# increase made quite a difference in how this felt. Towards the end of the first 8 minutes I wasn’t sure I’d be able to make it all the way, but the rest was nice.
Had thought about doing a little metcon with burpee pull-overs. Did a few to try out the movement, but decided we’d done enough for one day.
Shoulders are beat!
Had a bright idea at night to do some push-ups and was going to shoot for a PR at 100 hand release push-ups. Was using the clock to pace myself with 5 reps at a time, but I could tell it was going to be bad, so I stopped at 50 in 2:27. I was already having to break up into smaller sets than 5s and I’d only have a few seconds to spare if I could miraculously keep that same pace for the next 50. Not a good day for more shoulder work. :-)