Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

  • 400m Run
  • 10 High Pulls (45#)
  • 10 High Hang Muscle Snatch (45#)
  • 5 Pause Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Hang Snatch (45#)
  • 5 Squat Snatch (45#)
  • 4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

  • 2×95#
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×160
  • 2×165
  • 2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

  • 12 Push Jerks (135#)
  • 6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

Grip City

My shins and ankles are sore from the broad jumps. Shoulders have some fatigue too. Maybe now that I’m on protein again I’ll have improved recovery. Went to the 4pm class.

Warm-up

  • 600m Run
  • 3 Rounds
    • 5/5 Kettlebell Snatch (35#)
    • 10/10 Single Leg KB Deadlifts (35#)

Strength

Deadlift – 4×5 @ 80%

  • 10×45#
  • 5×135
  • 5×165
  • 5×195
  • 5×225
  • 5×255
  • 4x5x275

Estimated my current 1RM at 345 based on the 3×325 I did in August. The working sets were 10 pounds more than I did a month ago for 5×5. The weight felt decent and I’m still able to keep a neutral grip for every set. Slow progress, but moving in the right direction.

Conditioning

10:00 AMRAP

  • 5/5 KB Snatch (53#)
  • 10 T2B

I was all geared up with my gymnastics grips and wrist wraps over the top of them to soften the blows from the kettlebell. Was able to do 4-3-3 for the toes to bars every round, which is very surprising with this only being a couplet. Even between those inner sets I didn’t come off the bar very long. Made it through 8+3 and felt good in that one.

That was 80 T2B! My hips always give out a lot earlier in rep counts, even in much longer workouts. Maybe I’m finally improving my endurance with the movement. Sure have been doing enough lately!

Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×155
  • 5×175
  • 5×185
  • 5×195
  • 5×205
  • 5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

  • 40s Sandbag Cleans (100#)
  • 40s C2B Pull-ups
  • 40s Broad Jumps
  • 40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

1st Quarter

Each time I woke up during the night I could feel the soreness in my shoulders growing.

I think the active recovery I get from walking the golf course in the summer really helps my recovery and conditioning. With the weather shift our golf season is most likely over, so I’ll try to get on the Airdyne or treadmill each week.

Started at the beginning of the Michigan vs Michigan State game and planned to go through the first quarter, but then there was a weather delay for lightning.

40:00 AirDyne – 11.33 miles

Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

  • 30 Double Unders
  • 15 PVC Pass Throughs
  • 10 Push-ups

Weightlifting

  • 5 High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Power Snatch (45#)
  • 3 Power Snatch (95#)
  • 3 Power Snatch (125#)
  • 1 Power Snatch (135#)
  • 1 Power Snatch (145#)
  • 1 Power Snatch (155#)

E30S – 10:00

  • 1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

  • 60 Double Unders
  • 12 Dumbbell Bench Press (50# DBs)
  • 6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.

Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Couch Stretch
  • Figure 4 Stretch
  • Line drills

Conditioning

21:00 EMOM (alt)

  • 15 Burpees
  • 15 cal Row
  • 8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

  • 10/10 Bulgarian Split Squats (30# DBs)
  • 12 Strict T2B
  • 15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 10 Strict Press (45#)
  • 10 Push Press (45#)
  • 10 Push Jerk (45#)
  • 10 Split Jerk (45#)

Weightlifting

Split Jerk

  • 4×95#
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 2×225
  • 1×245
  • 1×255
  • 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

  • 500m Row
  • 10 Push Jerks (135#)
  • Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.