Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

  • Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

  • E2M – 8:00
    • 200m Run
    • 50 DU
  • 2:00 Rest
  • E2M – 8:00
    • 200m Run
    • 10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!

Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

sweet-potato-pie.jpg

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 10 Thrusters (95#)
  • 1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

  • 5 Shoulder Press
  • 5 Strict Chin-ups
  • 10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Two K Test

Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 15 PVC Passes
  • 1:00 Row
  • 15 Muscle Cleans (45#)

Was right around a 2:00/500m pace for the warm-ups.

Conditioning

2k Row

This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.

Weightlifting

Power Clean

  • 2×45#
  • 2x2x95
  • 2×135
  • 2×165
  • 2×185
  • 2×205
  • 2×215
  • 5x2x225

Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.